Mediterranean-Inspired Tofu and Rice
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Mediterranean-Inspired Tofu and Rice

Mediterranean-Inspired Tofu and Rice

with Tomato-Feta Salsa

Lemon pepper-dusted tofu steaks are cooked together with the rice in this Mediterranean-inspired dish, which helps to ensure they come out tender and full of flavour. A bright and briny tomato-feta salsa is served alongside to add freshness to every savoury bite.


Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time35 minutes
Cooking Time8 minutes


serving amount

1 unit(s)


(Contains Soy)

¾ cup

Parboiled Rice

1 unit(s)

Red Onion

2 unit(s)

Garlic, cloves

56 g

Baby Spinach

1 unit(s)


1 unit(s)

Chicken Broth Concentrate

1 tbsp

Lemon-Pepper Seasoning

(May contain Sesame, Soy, Sulphites, Tree nuts, Wheat, Milk, Mustard, Peanuts)

¼ cup

Feta Cheese, crumbled

(Contains Milk)

1 unit(s)


Not included in your delivery

0.13 tsp


1 tbsp

Unsalted Butter*

(Contains Milk)

0.06 tsp


0.31 tsp


2 tsp



Nutrition Values

Calories650 kcal
Fat26 g
Saturated Fat8 g
Carbohydrate77 g
Sugar6 g
Dietary Fiber7 g
Protein27 g
Cholesterol25 mg
Sodium970 mg
Trans Fat0.4 g
Potassium1250 mg
Calcium700 mg
Iron5.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.


Measuring Spoons
Large Non-Stick Pan
Small Bowl
Measuring Cups


  • Peel, then mince or grate garlic.
  • Peel, then cut onion into 1/4-inch pieces.
  • Zest, then juice half the lemon. Cut remaining lemon into wedges. 
  • Roughly chop spinach.
Cook tofu
  • Heat a large non-stick pan over medium-high heat.
  • While the pan heats, pat tofu dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over. Season with salt and 1 tsp (2 tsp) Lemon-Pepper Seasoning.
  • When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Cook until golden-brown, 1-2 min per side. 
  • Transfer tofu to a plate.
  • Carefully wipe the pan clean.
Cook aromatics
  • Heat the same pan over medium.
  • When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.
  • Add onions. Cook, stirring occasionally, until slightly softened, 1-2 min.
  • Add garlic and 1/2 tsp (1 tsp) Lemon-Pepper Seasoning. Cook, stirring often, until fragrant, 30 sec.
Cook rice
  • Stir in rice, broth concentrate, half the lemon juice, 1/4 tsp (1/2 tsp) salt and 1 1/4 cups (2 1/2 cups) water. Bring to a boil over high.
  • Arrange tofu and any juices from plate over top. 
  • Reduce to medium-low. Cover and cook until rice is tender and liquid is absorbed, 15-18 min. (TIP: Rice will abdsorb extra broth while it rests.)
  • Transfer tofu to a clean cutting board.
  • Sprinkle spinach over rice. Remove from heat, cover, then set aside for 3-5 min.
Make tomato-feta salsa
  • Meanwhile, cut tomato into 1/4-inch pieces.
  • Add tomatoes, half the feta, 1/4 tsp (1/2 tsp) lemon zest, 1/2 tsp oil, 1/8 tsp sugar (dbl both for 4 ppl) and remaining lemon juice to a small bowl.
  • Season with pepper, to taste, then stir to combine.
  • Squeeze a lemon wedge over top, if desired.
Finish and serve
  • Thinly slice tofu.
  • Add remaining feta to rice, then stir until spinach is lightly wilted, 30 sec.
  • Divide rice between plates, then top with tofu.
  • Spoon tomato-feta salsa over tofu.
Modularity step (under step 2)

If you've opted to get tofu, pat dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over. Season, cook and plate tofu in the same way the recipe instructs you to season, cook and plate the chicken breasts.

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