Tofu and Carrot Rice Bowl
By Jude Horak, UC patient. Flare-friendly. Lunch.
- Prep
- 10 min
- Cook
- 25 min
- Total
- 35 min
- Serves
- 2
I did not eat much tofu before UC, and now soft tofu is one of my most reliable flare proteins. It has no skin, no gristle, no fiber, and a texture closer to custard than meat, which makes it perfect on days when chewing feels like a chore. This bowl is built around it: silken tofu cut into cubes and warmed gently in broth with ginger, alongside carrots simmered until they slump, spooned over soft white rice. There is no frying and no garlic, just a bit of soy sauce and sesame oil at the end if I am tolerating them that week. It is also the meal I make for lunch when I have been eating chicken and eggs for days and want something different. Silken tofu breaks apart easily, so I handle it with a spoon rather than tongs and let the broth do the cooking rather than stirring.
Why it works for UC
Tofu is a soft, low-fat protein made from soy milk with no connective tissue or insoluble fiber, and silken tofu is the gentlest form because it is barely pressed. Carrots are low FODMAP, and simmering them past tender until they mash easily removes the crunch and most of the structure that makes raw carrots harder during a flare. White rice, cooked soft, adds easily digested carbohydrate. Warming everything in broth rather than frying keeps fat low, and ginger flavors the bowl without any hard pieces.
Ingredient pages: Tofu, Carrots, White Rice
Ingredients
- 1 block (14 to 16 oz) silken or soft tofu
- 2 medium carrots, peeled and sliced into 1/4 inch coins
- 1 cup long-grain white rice
- 2 1/4 cups water for the rice
- 1 1/2 cups low-sodium vegetable or chicken broth
- 3 thin slices fresh ginger
- 1/2 teaspoon fine salt
- 2 teaspoons low-sodium soy sauce, optional
- 1/2 teaspoon toasted sesame oil, optional
Method
- 1Rinse the rice and cook it in the water with a pinch of salt: bring to a boil, cover, reduce to low, and cook eighteen minutes, then rest five minutes off the heat.
- 2Meanwhile, bring the broth, ginger, and salt to a simmer in a medium saucepan. Add the carrot coins, cover, and simmer twelve to fifteen minutes until they are soft enough to cut with a spoon.
- 3Drain the tofu carefully, set it on a plate, and cut it into one inch cubes. Silken tofu is fragile, so slide it into the pot rather than dropping it.
- 4Add the tofu to the broth and lower the heat so it barely simmers. Warm for four to five minutes without stirring, spooning broth over the cubes so they heat through intact.
- 5Remove the ginger slices. Divide the rice between two bowls, spoon the tofu, carrots, and some broth on top, and finish with soy sauce and sesame oil if you tolerate them.
Tips and swaps
- Firm tofu works if silken is not available, though the texture is chewier. Cut it smaller and simmer a few minutes longer to soften.
- Carrots are done when a spoon edge cuts through without pressing. Undercooked carrots are the most common reason this bowl sits poorly for me.
- Leftover tofu and broth keep two days. The tofu firms a little in the fridge but warms back to soft on the stove.
- In remission, wilted spinach and a soft-boiled egg turn this into a much fuller bowl.
What a serving gives you
A serving provides about 12 grams of plant protein from the tofu plus calcium if the tofu is calcium-set, which most grocery blocks are. The carrots contribute vitamin A and the rice brings carbohydrate that is absorbed easily. It is low in fat and free of insoluble fiber, so it is a light meal; I often pair it with a banana afterward if I need more.
Questions about this recipe
Is soy a problem for people with ulcerative colitis?
Not in general. Tofu is specifically named as a well-tolerated protein in IBD dietary guidance from both the US and UK, and it is often suggested as a swap for red meat. Some people do have individual soy sensitivities, which is a separate matter. Whole soybeans and edamame carry more fiber and are a different story during a flare than smooth tofu.
Can I fry the tofu for more flavor?
You can pan-fry firm tofu in a little oil once you are in remission, and it is delicious that way. During a flare I avoid it because frying adds fat and a crisp crust, both of which sit heavier. Simmering silken tofu in seasoned broth gives it plenty of flavor without either, and the soft texture is the whole reason I make this bowl.
