Mediterranean Herbed Tofu and Vegetables

 

Mediterranean Herbed Tofu and Vegetables

 

By Namit Kathoria

 

Preparation time: 15-20 min

Cooking time: 20 min

 

Serves 4-6 people

Ingredients:

800g tofu drained and cubed

¼ teaspoon black pepper for the tofu

½ teaspoon dried oregano for the tofu

6 garlic cloves grated

1 red onion diced

4 tablespoons olive oil

2 tablespoons sesame oil

1 cauliflower head broken down into florets

1 small aubergine diced

100g mushrooms sliced

1 small handful of spinach shredded

1 yellow pepper diced

2 cups warm vegetable stock

1 teaspoon dried oregano

1 teaspoon dried sage

1 teaspoon dried rosemary

1 handful fresh parsley chopped

2 ½ tablespoons tamari sauce

½ teaspoon sea salt

½ teaspoon fresh ground black pepper

 

Preparation:

 

1. Heat up the sesame oil, throw in one piece of the tofu. When it starts to sizzle add in the rest of the tofu. Add in ½ a teaspoon of oregano and ¼ teaspoon of black pepper. Cook for about 6-8 minutes on a medium to high heat in a large wok, mixing until it is crispy on at least two sides. Put the cooked tofu onto a plate and set it aside.
2. Add in one tablespoon of the olive oil to the same wok on a medium to high heat still. Add in a piece of onion and wait for it to start to sizzle. Once it does, add in the rest of the onion and cook for 4-5 minutes until it becomes translucent.
3. Now add in the garlic with a little bit more of the oil and cook for about 30 seconds until the aroma starts to release.
4. Add in the vegetables (apart from the spinach) and the mushrooms, the salt, the tamari, the black pepper and the rest of the olive oil. Continue to stir and cook for about 8-10 minutes.
5. Whilst the vegetable mixture is cooking, put the vegetable broth into a large bowl and mix in all of the herbs.
6. Once the vegetable mixture is cooked, add in the broth and herb mixture, the tofu and the spinach. Mix well and raise to a high heat. Cook now for about 4-6 minutes, stirring regularly. Wait for the spinach to start to wilt, then taste and see if all the herbs are to your liking or if you want to add more. Also see if you need any more salt, tamari or pepper.
7. Switch off the heat and serve with some fresh chopped parsley.

 

 

Where does your protein come from?

It comes from the tofu which is a complete protein.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.