Brown Rice, Tofu and Legumes Stew

Delicious and healthy vegan stew with whole brown rice, tofu cubes, lentils, beans, chickpea and pea

  • Main DishesType
  • MediumDifficulty
  • 15-30 minPrep. Time
  • 6Serving/Unit


Brown basmati rice, 1 cup
recommended organic
Tofu, 250 g
cut into cubes
Onion, 1 medium unit
cut into cubes
Garlic, 3 cloves
cut into slices
Black lentil, 2 tablespoon
Orange lentil, 1 tablespoon
Chickpea, 2 tablespoons
Black bean, 1 tablespoon
Mung bean, 2 tablespoons
Pea, 1 tablespoon
Olive oil, 1 tablespoon
Salt, 1½ flat teaspoons
Black pepper, 1/4 flat teaspoon
Turmeric, 1/2 flat teaspoon
Cumin, 1/2 flat teaspoon
Water, as needed


1. Preparation in advance: soak all the legumes (lentils, beans, chickpeas and peas) in water, preferably the night before, and cook the chickpeas and beans only until soft.
2. Fry the onion in olive oil until transparent, add the garlic and tofu cubes and mix. Stir as the tofu tends to stick to the bottom of the pot.
3. About a minute later add the rice and continue stirring until the rice turns shiny.
4. Add all the beans (note that only the chickpeas and beans are cooked) and 5 cups of water, season and mix. Bring the water to a boil, cover the pot and lower the heat for a gentle simmer.
5. Cook for about 1 hour or until the rice is ready, if necessary add boiling water to continue cooking.
6. If ready - turn off the heat and leave covered for about 10 minutes. Then, you can open the pot and mix with a fork.
7. Bon appetite (:
Suggestion for another recipe with the rice stew:
1. Stuffed tomatoes can be made with a filling of brown rice and tofu - all you need to add is 10 medium-sized tomatoes...
2. Wash the tomatoes, cut about 1 cm from the top of the tomatoes and set aside. Using a small knife/spoon, remove the tomato heart and place in a separate bowl.
3. Fill with the rice stew, cover with the lid we kept and arrange in the baking tray. I recommend lightly spacing the tomatoes to retain their shape during baking.
4. Place in the oven at 375°F (190°C) for about 20 minutes. Carefully remove from the tray and serve.
5. Toppings: You can use the preserved core to make a sauce - mash with a hand blender and add a teaspoon of salt, a little black pepper, a clove of crushed garlic and a teaspoon of sugar. Stir and pour over the tomatoes before putting them in the oven. In this case, cover the baking tray with aluminum foil and bake in the oven for 20 minutes at 375°F (190°C).

Total time: 1-2 days

The nutritional value does not include the mung bean. The preparation method also includes soaking and frying.

Nutritional Values Serving/Unit 100 Grams
Calories 248 cal 210 cal
Proteins 14 g 12 g
Carbohydrates 36 g 31 g
Fat 6 g 5 g
The nutritional values appearing on this website are intended to provide general information only, and do not constitute a recommendation, a substitute for consulting a specialist or receiving medical advice.
Avner Shafrir Recipe by Avner Shafrir
Brown Rice, Tofu and Legumes Stew
Very nutritious vegan stew