This recipe combines the tangy flavor of tomatoes with the soft texture of tofu, creating a simple yet delicious dish. Perfect for a quick and healthy meal, it’s packed with vegetables and seasoned with oregano for a hint of Mediterranean flair.
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Ingredients
chopped tomatoes1can
passata1
tofu173g
diced courgette1- diced mini tomatoes30g
oregano1tsp
frozen diced onion120g
bell pepper (any colour)1
Packet coconut rice to serve3
Nutrition (per serving)
Calories
74.5kcal (3.73%)
Protein
5.8g (11.66%)
Carbs
6.5g (2.37%)
Sugars
3.4g (6.8%)
Healthy Fat
2.9g
Unhealthy Fat
0.5g
% Daily Value based on a 2000 calorie diet
How to make Tomato Tofu
- Step 1
Heat a pan over medium heat and add the frozen diced onion. Sauté until softened.
- Step 2
Add the diced courgette, bell pepper, and mini tomatoes to the pan. Cook for a few minutes until the vegetables begin to soften.
- Step 3
Stir in the chopped tomatoes and passata. Mix well and bring to a simmer.
- Step 4
Add the tofu and oregano to the pan. Stir gently to combine and let it simmer for 10-15 minutes until the flavors meld together.
- Step 5
Serve hot and with packet coconut rice and enjoy your tomato tofu dish
Nutrition (per serving)
Nutrition (per serving)
Calories
74.5kcal (3.73%)
Protein
5.8g (11.66%)
Carbs
6.5g (2.37%)
Sugars
3.4g (6.8%)
Healthy Fat
2.9g
Unhealthy Fat
0.5g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
For extra flavor, you can add a pinch of chili flakes or paprika.
Press the tofu beforehand to remove excess water for better texture.
Serve with rice, quinoa, or crusty bread for a complete meal.
FAQS
Can I use fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes. Just chop them finely and cook them longer to achieve a similar consistency.
What type of tofu works best for this recipe?
Firm tofu works best as it holds its shape during cooking.
Can I freeze leftovers?
Yes, you can freeze leftovers in an airtight container for up to a month.
Can I add other vegetables?
Absolutely! Feel free to add vegetables like spinach, mushrooms, or zucchini to enhance the dish.
Is this recipe suitable for vegans?
Yes, this recipe is completely vegan as it uses plant-based ingredients.
@poppy2460
Hi! I’m dairy free and I love cooking healthy recipes and I cook loads 😄 my recipes are all dairy free and some dairy and gluten free combined ☺️ (Obviously if your severely allergic please be careful with what you eat my recipes are safe for me but could be different for you)
...Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia