How many calories are in Grilled Tofu with Rice and Tomato?
Grilled Tofu with Rice and Tomato has about 467 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganQuick Meals30 Minute Meals
Grilled Tofu with Rice and Tomato
Grilled Tofu with Rice and Tomato is a Salads international recipe with 467 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
467 kcal
Total Time
15 min
Servings
1
Protein
23.5 g
About This Recipe
The story behind Grilled Tofu with Rice and Tomato
Grilled Tofu with Rice and Tomato is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, tomato, and scallion.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 467 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Grilled Tofu with Rice and Tomato worth coming back to.
Ingredients
- Tofu200 g
- Tomato1/2 count (65 g)
- Scallion1 tablespoon (5 g)
- Rice1 cup (200 g)
- Oil1/2 tablespoon (5 ml)
- Soy Sauce1/2 tablespoon (7 g)
Instructions
- 1
Step 1
For this recipe you need cooked rice.
- 2
Step 2
Drain the tofu and cut into pieces.
- 3
Step 3
In the meantime, heat the oil in a pan over medium heat.
- 4
Step 4
Once heated, add the tofu and cook for 5-8 minutes or until both sides are browned. Remove.
- 5
Step 5
At the same time, chop the scallion and cut the tomato into pieces.
- 6
Step 6
Mix the rice with the soy sauce and you can add ground ginger or Chinese cinnamon powder if desired.
- 7
Step 7
Serve the rice with the grilled tofu on a plate. Add the tomato and scallion.
Nutrition Snapshot
Macros and micros at a glance
39/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
467
Protein
23.5g
Carbs
51.2g
Fat
13.5g
Fiber
4.8g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Grilled Tofu with Rice and Tomato can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Grilled Tofu with Rice and Tomato
How long does Grilled Tofu with Rice and Tomato take to make?
Grilled Tofu with Rice and Tomato takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Grilled Tofu with Rice and Tomato?
Most ingredients in Grilled Tofu with Rice and Tomato can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Soy Sauce for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Grilled Tofu with Rice and Tomato?
Grilled Tofu with Rice and Tomato can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Grilled Tofu with Rice and Tomato?
Grilled Tofu with Rice and Tomato is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Grilled Tofu with Rice and Tomato?
Grilled Tofu with Rice and Tomato is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Grilled Tofu with Rice and Tomato up or down?
Yes. Grilled Tofu with Rice and Tomato is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Grilled Tofu with Rice and Tomato?
A large skillet, saucepan, or sheet pan works well for Grilled Tofu with Rice and Tomato. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Grilled Tofu with Rice and Tomato is cooked properly?
Grilled Tofu with Rice and Tomato is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Grilled Tofu with Rice and Tomato suitable for vegetarians?
Yes. Grilled Tofu with Rice and Tomato is suitable for vegetarians as written.
Is Grilled Tofu with Rice and Tomato gluten-free?
Yes. Grilled Tofu with Rice and Tomato is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Grilled Tofu with Rice and Tomato?
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Grilled Tofu with Rice and Tomato ahead of time?
Grilled Tofu with Rice and Tomato can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Grilled Tofu with Rice and Tomato for my calorie or macro goals?
To make Grilled Tofu with Rice and Tomato higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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