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Calories519
Protein28.4g
Carbs52g
Fat25.3g
Fiber7.6g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
100.57 mcg RAE11.2% DV100% coverage
Vitamin C
29.15 mg32.4% DV100% coverage
Vitamin D
0 mcg0% DV100% coverage
Vitamin B6
0.58 mg34.4% DV100% coverage
Vitamin B12
0 mcg0% DV100% coverage
Folate
62.94 mcg DFE15.7% DV100% coverage
Calcium
697.39 mg53.6% DV100% coverage
Iron
8.41 mg46.7% DV100% coverage
Magnesium
161.28 mg38.4% DV100% coverage
Potassium
839.95 mg17.9% DV100% coverage
Phosphorus
450.83 mg36.1% DV100% coverage
Zinc
3.89 mg35.4% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use chickpeas instead of tofu: Use chickpeas from a package labeled soy-free. Pat 180 g drained chickpeas dry, toss with 4 g oil and salt, and air-fry at 400°F for 12 minutes. Cook tomatoes, olives, preserved lemon, garlic, and chile in the remaining oil for 5 minutes, then serve the sauce and chickpeas over 150 g steaming rice with basil. Remains vegan. Removes soy only when the chickpeas are explicitly labeled soy-free. Chickpeas lower protein slightly and provide a crunchier, drier topping.
Use couscous instead of rice: Prepare 65 g dry whole-wheat couscous with boiling water, fluff it, and serve with the tomato-olive sauce, crisp tofu, and basil. Remains vegan. Introduces wheat and retains soy. Couscous cooks faster and keeps calories similar with a softer grain texture.
Storage and reheating
Refrigerate for up to 4 days.
Not marked as freezer-friendly.
Suggested reheating: Microwave, Pan.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.
A microwaved sweet-potato shortcut is explicitly disclosed before air-frying, then hot black beans and salsa fill both halves with avocado added fresh.