Carbohydrate totals are not reported: the ingredient sources use different definitions (CoFID available carbohydrate and US-label total carbohydrate including fibre), which cannot be added consistently. Energy, protein and fat are estimates from the listed weighed ingredients; fibre is shown only where every ingredient has supporting data. These recipes are not suitable for carbohydrate counting.
These recipes have been checked on paper, but have not been kitchen tested. Cooking times are estimates; use the stated doneness checks. Finished weights, texture and portion volumes have not been measured.
Dinner / Recipe 8 of 8
Silken tofu with warm rice and courgette
Soft tofu and rice with gently cooked courgette and a little ginger-soy seasoning.
10 min prep20 min cookingMakes 2
BSc (Hons), PgDip, MSc, RDNutrition review and final publication approved · 2 October 2026
Estimated per recipe serving, including listed accompaniments. Changing the batch size keeps these values the same. Calculation notes
Fibre is not reported for this recipe because ingredient reference data are incomplete. Values vary by brand, product and country; check labels.
Ingredients
Weights are the recipe reference. Household measures are approximate. Ingredients below make 2 servings.
Allergens: Soy, Wheat. Check all product labels and cross-contact information; this is not an allergy-free guarantee.
Method
Cook the rice
Rinse the rice. Cook it with the measured water in a covered saucepan, following the rice packet's cooking time; add water if required.
Cook the courgette
Heat the oil in a pan. Add the courgette and ginger and stir for 2 minutes. Add 2 tablespoons of water, cover and cook for 5–7 minutes until tender.
Warm the tofu
Slide large spoonfuls of tofu into the pan. Drizzle over the soy sauce. Cover and heat gently for 4–5 minutes, following the tofu packet's heating instructions, without vigorous stirring. Continue heating until hot throughout; the packet instructions take priority over the estimated time.
Assemble
Divide the rice, tofu and courgette evenly between two bowls. Chill any saved rice portion within one hour and use within 24 hours.
Serving tips and swaps
Use a spoon to portion the soft tofu without breaking it up. Keep it separate from the rice and courgette if you prefer.
Silken and firm tofu are not nutritionally interchangeable. Check the actual product when changing the tofu type.
Storage and reheating
Cool in shallow containers and refrigerate within one hour. Use refrigerated rice within 24 hours. Reheat only once until steaming hot throughout (74°C / 165°F if using a food thermometer). Freeze promptly if you will not use the second portion tomorrow. Thaw in the fridge and use within 24 hours of full defrosting.
About the estimates
Sum reference values for the listed edible ingredient weights, divided by recipe yield. Raw weights unless the ingredient states drained or cooked. No cooking-retention or waste adjustment. All listed oil is counted. Vanilla, cinnamon and cumin are excluded; optional swaps are not included. Brands and portions change the result. Values are estimates. CoFID reproduced under the Open Government Licence v3.0.
Ingredient references and assumptions
- Silken tofu, drained: Mori-Nu Silken Tofu Soft. Manufacturer nutrition label.
- White long-grain rice, dry: Rice, white, long grain, raw. UK CoFID 2021, 11-861.
- Courgette (zucchini), diced: Courgette, raw. UK CoFID 2021, 13-627.
- Soy sauce: Soy sauce, light and dark varieties. UK CoFID 2021, 17-721.
- Fresh ginger, finely grated: Ginger, fresh. UK CoFID 2021, 13-890.
- Olive oil: Oil, olive. UK CoFID 2021, 17-038.
- Water, for rice: Water. No energy or macronutrients.
General food information. Individual needs and tolerance differ. A clinician or registered dietitian can help if you regularly struggle to eat enough.