How many calories are in Tofu, Tomato, Mushroom and Rice Sauté?
Tofu, Tomato, Mushroom and Rice Sauté has about 454 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVegan30 Minute Meals
Tofu, Tomato, Mushroom and Rice Sauté
Tofu, Tomato, Mushroom and Rice Sauté is a Dinner international recipe with 454 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
454 kcal
Total Time
25 min
Servings
1
Protein
23 g
About This Recipe
The story behind Tofu, Tomato, Mushroom and Rice Sauté
Tofu, Tomato, Mushroom and Rice Sauté is a dinner 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, rice, and tomato.
Like most enduring dinner 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 454 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 25 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tofu, Tomato, Mushroom and Rice Sauté worth coming back to.
Ingredients
- Tofu200 g
- Rice3/4 cup (150 g)
- Tomato1/2 count (65 g)
- Mushrooms1/2 cup (35 g)
- Garlic1 clove (3 g)
- Oil1 tablespoon (10 ml)
Instructions
- 1
Step 1
For this recipe you need cooked rice.
- 2
Step 2
Chop the garlic, slice the mushrooms and cut the tomato into medium pieces.
- 3
Step 3
Drain the tofu and dice.
- 4
Step 4
Preheat a pan with half the oil.
- 5
Step 5
Season the tofu to taste and cook over medium-high heat in a pan with the garlic and the mushrooms for 7-8 minutes.
- 6
Step 6
Then pour the remaining oil, add the tomato and cook for 2-3 more minutes.
- 7
Step 7
Season with salt, remove and serve the rice previously cooked.
Nutrition Snapshot
Macros and micros at a glance
37/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
454
Protein
23g
Carbs
41.9g
Fat
18.1g
Fiber
4.5g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
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
Tofu, Tomato, Mushroom and Rice Sauté 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 Tofu, Tomato, Mushroom and Rice Sauté
How long does Tofu, Tomato, Mushroom and Rice Sauté take to make?
Tofu, Tomato, Mushroom and Rice Sauté takes about 25 minutes from start to finish. That is roughly about 25 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tofu, Tomato, Mushroom and Rice Sauté?
Most ingredients in Tofu, Tomato, Mushroom and Rice Sauté 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. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tofu, Tomato, Mushroom and Rice Sauté?
Tofu, Tomato, Mushroom and Rice Sauté 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 Tofu, Tomato, Mushroom and Rice Sauté?
Yes, Tofu, Tomato, Mushroom and Rice Sauté generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tofu, Tomato, Mushroom and Rice Sauté?
Reheat Tofu, Tomato, Mushroom and Rice Sauté gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tofu, Tomato, Mushroom and Rice Sauté up or down?
Yes. Tofu, Tomato, Mushroom and Rice Sauté 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 Tofu, Tomato, Mushroom and Rice Sauté?
A large skillet, saucepan, or sheet pan works well for Tofu, Tomato, Mushroom and Rice Sauté. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tofu, Tomato, Mushroom and Rice Sauté is cooked properly?
Tofu, Tomato, Mushroom and Rice Sauté 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 Tofu, Tomato, Mushroom and Rice Sauté suitable for vegetarians?
Yes. Tofu, Tomato, Mushroom and Rice Sauté is suitable for vegetarians as written.
Is Tofu, Tomato, Mushroom and Rice Sauté gluten-free?
Yes. Tofu, Tomato, Mushroom and Rice Sauté is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tofu, Tomato, Mushroom and Rice Sauté?
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 Tofu, Tomato, Mushroom and Rice Sauté ahead of time?
Tofu, Tomato, Mushroom and Rice Sauté can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tofu, Tomato, Mushroom and Rice Sauté for my calorie or macro goals?
To make Tofu, Tomato, Mushroom and Rice Sauté 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.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Book a call with our teamFree 7-day access
Use the calorie calculatorRecipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Tofu, Tomato, Mushroom and Rice Sauté, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalDinner
Aperol Spritz
Aperol Spritz is a Dinner international recipe from the Forkd database with calorie and macro details.
217 cal0.2 g protein3 min
InternationalDinner
Artichokes Stuffed with Stir-Fried Vegetables
Artichokes Stuffed with Stir-Fried Vegetables is a Dinner international recipe from the Forkd database with calorie and macro details.
95 cal5 g protein30 min
InternationalDinner
Avocado Hummus with Tortilla Chips
Avocado Hummus with Tortilla Chips is a Dinner international recipe from the Forkd database with calorie and macro details.
806 cal48.7 g protein25 min
InternationalDinner
Baked Tomato, Zucchini and Broccoli
Baked Tomato, Zucchini and Broccoli is a Dinner international recipe from the Forkd database with calorie and macro details.
162 cal6.3 g protein20 min
InternationalDinner
Baked Wheat Bowl with Beans, Broccoli and Carrots
Baked Wheat Bowl with Beans, Broccoli and Carrots is a Dinner international recipe from the Forkd database with calorie and macro details.
536 cal27.5 g protein25 min
InternationalDinner
Bean Patties
Bean Patties is a Dinner international recipe from the Forkd database with calorie and macro details.
161 cal16.8 g protein30 min