One-pot Rice, Silken Tofu & Spinach for Sensitive Digestion
A complete, ultra-gentle gut-friendly dish — gluten-free, dairy-free, and naturally soothing for your microbiome.
Ingredients
- 200 g (approx. 1 cup) long-grain white rice (basmati or jasmine)
- 300 g silken tofu (soft)
- 150 g fresh spinach (or frozen, thawed and well drained)
- 500 ml homemade or additive-free low-salt vegetable stock
- 1 tablespoon extra virgin olive oil
- 1 teaspoon freshly grated ginger (optional, gently digestive)
- 1 teaspoon ground turmeric
- ½ teaspoon fine salt (adjust to tolerance)
- 1 pinch freshly ground black pepper (activates the curcumin in turmeric)
- Juice of ½ lemon (added at the end, to optimise iron and calcium absorption)
- 2–3 bay leaves (optional, helps with starch digestion)
Instructions
Preparation Steps
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Rinse the rice thoroughly under cold water in a fine-mesh sieve, gently rubbing the grains between your fingers until the water runs clear (3 to 4 rinses). This simple step removes excess surface starch, reducing the risk of bloating and easing the digestive load.
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Prepare the silken tofu: drain it gently by placing it between two sheets of kitchen paper and pressing lightly. Cut into roughly 2–3 cm cubes, handling carefully to prevent crumbling. Set aside.
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Heat the olive oil over a low heat in a heavy-bottomed saucepan or casserole dish. Add the grated ginger (if using) and cook for 1 minute, stirring gently, until it releases its aroma. Ginger stimulates digestive enzymes and helps calm intestinal spasms.
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Add the rinsed rice to the pan and stir gently with the oil and ginger for 1 minute, until each grain is lightly coated and slightly translucent. Sprinkle over the turmeric and black pepper, and stir well to coat evenly.
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Pour in the warm vegetable stock (hot or lukewarm) over the rice. Add the bay leaves if using, then the salt. Bring slowly to a gentle simmer over a medium heat, then immediately reduce to a low heat. Cover with a lid left slightly ajar and cook for approximately 15 minutes, without stirring, until the rice has absorbed almost all of the liquid.
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Gently place the silken tofu cubes on top of the rice in a single layer. Cover again and continue cooking for 3 minutes over a very low heat, just long enough for the tofu to warm through without breaking apart. Slow, gentle heat preserves its proteins and beneficial isoflavones.
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Add the spinach on top of the tofu (fresh or thoroughly drained frozen). Cover immediately and cook for a further 2 to 3 minutes over a low heat, just until the spinach wilts and becomes tender. Adding it right at the end is key: it preserves the vitamins A, C, and K as well as the antioxidants.
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Remove from the heat and discard the bay leaves. Squeeze the juice of half a lemon directly over the dish and stir very gently so as not to break up the tofu. The lemon optimises the absorption of non-haem iron from the spinach and calcium from the tofu, and adds a subtle fresh note.
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Serve immediately in warm bowls. For a neat finish, you can scatter a few fresh raw spinach leaves on top (if well tolerated) or a sprinkling of toasted sesame seeds. This dish keeps for up to 24 hours in the fridge in an airtight container; reheat gently with a splash of water to prevent the rice from drying out.
💚 Gut-Friendly Tips
- If you have IBS or are in an elimination phase: replace the spinach with courgette or carrot cut into small dice, added in with the rice from the start for a longer cook and an ultra-soft texture.
- Avoid brown rice if your gut is going through a sensitive phase: white rice is strictly low-FODMAP and far gentler on the intestinal lining.
- Ginger and turmeric are both well supported for their anti-inflammatory and antispasmodic properties in the gut — don't overlook these mild spices, even in small amounts.
- This dish can be boosted with prebiotics by stirring in a small handful of certified gluten-free oats into the stock at the start of cooking, if your tolerance allows.