top of page

Spicy Tofu with Rice & Beans

Another winner for meal prep this week, spicy tofu with rice & beans! I definitely recommend this recipe if you are looking for a warm, comforting, and flavourful recipe this week!

Tons of delicious flavour from the spices, fibre from the wild rice and beans, antioxidants from the tomatoes, and plant-based protein from the tofu, beans, and quinoa!

We served this recipe with some steamed spinach on the side, for a perfectly balanced and satisfying meal!

The recipe makes 6 servings


  • 1 cup wild rice

  • 1 cup quinoa

  • 3-4 cups water (start with 3 cups and add more in as needed)

  • 28 ounce can of canned tomatoes, undrained

  • 1 tsp salt

  • 1 Tbsp of each: cumin, chilli powder, cayenne

  • 2 tsp smoked paprika

  • 2 tsp olive oil

  • 1 1/2 block firm tofu, cut into 6 thick slices

  • 1 can of white beans, drained

  • 2 Tbsp herb olive oil sauce (see recipe below)

  • Cilantro for garnish

Herb olive oil sauce:

  • 3/4 cup olive oil

  • 1/4 cup water

  • 2 Tbsp apple cider vinegar

  • 1/4 tsp salt and pepper

  • 1 tsp dried oregano

  • 2 cloves of garlic

  • 1/3 cup fresh basil

  • 1 Tbsp lemon juice

To make simply add all ingredients into a blender and blitz until smooth! Save the extra for your other favourite recipes: makes for a GREAT salad dressing, drizzle for any protein, and healthy fat to add to your veggies!

Recipe instructions:

  1. In a large pot or pan with a lid place the rice, quinoa, 3 cups of water, tomatoes, salt, seasonings, and oil. Stir to combine. Bring the contents of the pan to a boil over medium heat, then reduce heat and allow to simmer with the lid on for ~20 minutes. Keep an eye on it, stirring occasionally and adding more water as needed.

  2. Meanwhile, slice the tofu into 6 portions and allow it to sit on a paper towel to drain.

  3. After the rice/quinoa mixture has been cooking for ~ 20 minutes, add in the can of white beans and stir well, add in more water if needed. Then place the slices of tofu into the pan, drizzle with 2-4 Tbsp herb olive oil sauce, and allow to simmer for another 20 minutes or until the rice is cooked.

  4. Once the rice is cooked through, serve the dish with your favourite veg of choice, top with some cilantro, and enjoy!

bottom of page