Tofu & Pumpkin Rice

25 min cook time
20 min prep time
Preperation Time:
20 mins
Cooking Time:
25 mins


Ingredients For The Marinade

  1. 2 teaspoons honey
  2. 1 teaspoon rice or regular vinegar
  3. 1 teaspoon soy sauce
  4. 1 teaspoon grated ginger

Ingredients For Rice

  1. 1 cup Brown Rice (or any rice available at home. Brown rice has more nutritive value as compared to polished white rice)
  2. 1 cup Cubes of dark yellow pumpkin
  3. Salt, to taste
  4. 200 grams Tofu, cubed (tofu can be replaced with soya chunks, paneer, or mushrooms)
  5. 2 tablespoons Soya sauce
  6. 1 tablespoon Honey
  7. 2 teaspoons Rice or regular Vinegar (optional)
  8. 1/2 teaspoon Finely grated ginger
  9. A pinch of Ground black pepper
  10. 1 tablespoon Vegetable oil
  11. 2 cloves finely chopped garlic
  12. 1/2 teaspoon Grated ginger
  13. 1 finely chopped onion
  14. 1 teaspoon Sesame seeds
  15. 1 to 2 teaspoons Dark soy sauce
  16. Finely chopped coriander

nutrition facts

Serving Size1 ServingPer Serving%Daily Value*
Calories1252Calories from Fat266
Total Fat29.6g46%Saturated Fat6.1g31%
Dietary Fiber19.5g78%Sugars43.7g
Protein38.7gVitamin A768%
Vitamin C37%Calcium62%

nutrition facts

Serving Size1 Serving
Total Fat29.6g46%
Dietary Fiber19.5g78%
Vitamin C37%
Per Serving%Daily Value*
Calories from Fat266
Saturated Fat6.1g31%
Vitamin A768%


To Marinate The Tofu

Marinate the tofu with the ingredients listed under ‘Ingredients For The Marinade’. Let the tofu cubes sit in this for 15 minutes to an hour, refrigerated.

To Prepare The Rice

Wash and drain the rice.

Place the rice with enough water, salt and pumpkin cubes in a pressure cooker. Close the lid with the whistle intact. After one whistle bring flame to sim and cook for 5 minutes. Switch off flame, allow to cool, open lid and remove rice and pumpkin onto a flat plate. Fluff with a fork.

In a pan, heat oil and add garlic and ginger, sauté for 1 minute. Add chopped onions, sesame seeds and sauté until onion is soft. Add the marinated tofu after draining from the marinade. Sauté on high flame until it turns golden. This will take 2 to 3 minutes. Add pumpkin and rice, leftover marinade, toss gently until well coated. Check seasoning and add extra soy sauce and black pepper if required. Garnish with freshly chopped coriander.

Serve hot or warm.

Tofu, or bean curd, is a popular food derived from soya.

Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

Tofu is an excellent food from a nutritional and health perspective. It is thought to provide the same sort of protection against cancer and heart disease as soya beans.

A 100 gram serving contains – 70 kcal, 3.5 gram fat, 1.5 gram carb, 8.2 gram protein, 0.9 gram fibre.

Pumpkin is an extremely healthy vegetable that must be included in your meal plans.

Here are a few amazing benefits of pumpkin at a glance:

Feel Fuller – Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall

Boost Vision – A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness.

Lowers Blood Pressure – Pumpkin is full of phytoestrogens, which research shows are beneficial for preventing hypertension.

Sleep Better –  Pumpkin is rich in tryptophan, the amino acid. Tryptophan is responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind. Not only does pumpkin promote better sleep, the serotonin will improve your mood

Have a Healthier Heart – It helps lower risk of heart disease.

This dish of Tofu And Pumpkin Rice is a healthy and nutritious one bowl lunch which will leave you full for a long time.