Mediterranean Style Tofu
If you are looking for ideas about how to cook tofu try this Mediterranean stew.
Ingredients
- 1 tablespoon olive oil, 15 ml
- 2 onions, medium, thinly sliced
- 1 red bell pepper, thinly sliced
- 2 cloves garlic , minced
- 1 zucchini, medium, cut in half lengthwise and thinly sliced
- 2 teaspoons fresh thyme, finely chopped (10 ml)
- 2 1/2 cups canned diced tomatoes, 750 ml
- 1 1/2 pounds firm tofu, cut into cubes (750 g)
- 1 pinch salt, or salt substitute
- 1 pinch pepper
- 1/4 cup fresh basil, chopped (50 ml)
Instructions
- In a nonstick skillet heat the oil. Add the onions and saute about 5 minutes or until they are just lightly brown. Add the red pepper and saute 2 to 3 minutes or until it begins to soften. Add garlic and saute for 30 seconds. Stir in the zucchini and thyme. Saute 4 to 5 minutes or until lightly browned.
- Stir in the tomatoes. Reduce the heat and simmer, partially covered, for 10 minutes, stirring the mixture occasionally. Stir in the chunks of tofu and season with salt and pepper. Simmer, uncovered, about 5 minutes longer or until heated through. Stir in the fresh chopped basil just before serving.
Nutrition
Calories: 246kcalCarbohydrates: 20gProtein: 18gFat: 12gSaturated Fat: 1gSodium: 251mgPotassium: 595mgFiber: 5gSugar: 9gVitamin A: 1419IUVitamin C: 70mgCalcium: 300mgIron: 5mg
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