One-pan rice with textured soy and vegetables
One-pan rice with textured soy and vegetables is ready in 35 minutes (20 hands-on) and has 659 kcal and 37 g of protein per serving. One serving costs about $2.07. Prices from Walmart, 2026.
- Total time
- 35 min
- Hands-on
- 20 min
- Calories
- 659 kcal
- Cost per serving
- $2.07
Ingredients (Serves: 2)
- Textured soy protein (dry)100 g
- White rice140 g
- Bell pepper160 g
- Zucchini160 g
- Onion100 g
- Garlic6 g
- Crushed tomatoes (can)200 g
- Tomato paste20 g
- Sweet corn (can, drained)80 g
- Sweet paprika4 g
- Ground cumin2 g
- Soy sauce10 g
- Vegetable stock500 g
- Olive oil20 g
- Fresh parsley (optional)6 g
Method
Soak the textured soy in hot water for 5 minutes, then squeeze out the water.
Heat the olive oil in a wide pan with a lid and fry the diced onion, pepper and garlic for 5 minutes.
Add the soy, tomato paste, paprika, cumin and soy sauce and stir for 2 minutes, then add the rice and stir for 1 minute.
Pour in the crushed tomatoes and the vegetable stock, add the diced zucchini and the corn, bring to the boil, then cover and cook over low heat for 15 minutes.
Let it rest covered for 5 minutes, fluff the rice with a fork, season with salt and sprinkle with parsley if using.
Nutrition per serving
| Calories | 659 kcal |
|---|---|
| Protein | 37 g |
| Carbohydrates | 104 g |
| Sugars | 20 g |
| Fat | 13 g |
| Fiber | 15 g |
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