Stir-fried tofu with vegetables and brown rice

Why it is filling

Firm tofu provides plant protein with very few calories per bite and a soft texture that takes little chewing. The stir-fried vegetables fill the plate with volume and fiber, and brown rice adds a bit more fiber than white. Broccoli, like other cruciferous vegetables, gives some people gas.

In numbers, each serving has 18.6 g of protein and 7.3 g of fiber, with an energy density of 74 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in fiber

At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.

Low energy density

100 kcal or less per 100 g of the dish: plenty of volume for few calories.

May cause bloating

It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

• If broccoli gives you gas, swap it for zucchini or green beans.
• The stir-fry keeps for 2 days in the fridge. Cooked rice frozen on its own turns mushy, so cook it on the day you eat it.