Healthy Recipes: Whole Grain Rice with Tofu and Broccoli

by | Healthy main dishes, Healthy Recipes

If you are engaged in healthy cooking – want to create an alkaline environment in your body, then you can’t get around these three ingredients. They are real health all-rounders and belong on a healthy and balanced menu.

Broccoli contains a lot of chlorophyll, which helps to keep the blood in a healthy environment. Tofu is not only rich in vitamins, but it also contains calcium, iron, magnesium, phosphorus and folic acid. Since it contains a lot of protein, it is the perfect source of protein. It’s not just a vegan treat – you can also use it as an ideal meat substitute.

Whole grain rice is not only ideal if you want to reduce your weight, it also calms your blood sugar levels. Important to note: Before you cook the whole grain rice, soak it for 8-24 hours. This not only reduces the cooking time considerably, but also reduces the phytic acid content.

Ingredients for Whole Grain Rice with Tofu and Broccoli1 broccoli

  • 1 Cup whole grain rice
  • 1 Package of tofu
  • 1 Onion
  • Coconut oil
  • 2 tsp Kuzu
  • 1 tsp Tamari

Preparation for Whole Grain Rice with Tofu and Broccoli1 broccoli
Soak the whole grain rice for 8-24 hours. Then pour away the water and use fresh water to cook the rice.

Step 1
Cook the whole grain rice first, as it has a cooking time of about 30 minutes. During this time you can prepare the dish in peace.

Step 2
Peel and chop the onion and saute it in some coconut oil in a large frying pan, or wok.

Step 3
Wash and chop the broccoli – the way you like it best. Now add it to the onions, add a small amount of water so that the broccoli can steam and close the whole thing with a lid.

Step 4
Cut the tofu into small cubes and fry them in some coconut oil until hot.

Step 5
In a glass, mix 200 ml of water with 2 tsp of kuzu and then add this to the broccoli, along with the tsp of tamari.

Step 6
After the rice is cooked, mix the rice with the tofu. You can – depending on your preference – mix everything together, or you can serve the whole grain rice with tofu and add the broccoli on top.


  • Tip: Cook a larger amount of whole grain rice for a whole week in advance. This way you only have to heat it up for your dishes and save time when cooking. Rice can be stored in the refrigerator for up to 7 days without any problems.

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author: André Blank

André is a health-mentor and author. He is the founder, owner and CEO of Vivoterra® AG.

He is convinced, that all people with healthy heart-QI – true love – are allowed to live a life in trust, peace, freedom and health – and that we have the potential to realize such a life for ourselves.

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