Lunch
Mild Tofu Rice Pan
Firm plain tofu and zucchini are cooked over gentle heat and tossed with fluffy rice. A plant-based, protein-rich pan that stays soft and mild.
- Vegetarian
- Vegan
- Lactose-free
- High-protein
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Ingredients
- 250 g firm tofu (plain)
- 300 g cooked rice
- 200 g zucchini
- 1 tsp rapeseed oil
- 1 tbsp chives
- 1 pinch salt
Method
- Pat the tofu dry and dice. Cut the zucchini small.
- Warm the oil gently, cook tofu and zucchini over low heat.
- Mix in the rice and heat through.
- Season with chives and a pinch of salt.
Why this recipe is gentle
Tofu delivers plant protein without any animal fat, and cooking over low heat keeps the pan easy on the stomach. Mild chives stand in for onion and garlic, so nothing tastes sharp or acidic.
General information, not medical advice or a treatment claim. Reactions are individual. If heartburn or reflux is frequent, severe or persistent, see a doctor.
Tips
- Pat the tofu thoroughly dry so it cooks evenly and stays tender.
- Keep the heat low and avoid heavy browning to keep the pan gentle.
- Use chives sparingly and adjust the portion size to your own tolerance.
