This is a great way to introduce tofu to skeptical family members. Extra-firm tofu cubes don't fall apart when you fry them. You can top each serving with grated Monterey Jack cheese, chopped green onions and sour cream and serve with a green salad and corn bread.
- Portion size 6 servings
- Credits : Canadian Living Magazine
Ingredients
Method
Pat tofu dry with paper towels; cut into 3/4-inch (2 cm) cubes. In nonstick skillet, heat 4 tsp (20 mL) of the oil over medium-high heat; fry tofu, in batches and turning occasionally, until golden, about 5 minutes. With slotted spoon, transfer to paper towel–lined plate.Meanwhile, in large Dutch oven, heat remaining oil over medium heat; cook onion and garlic, stirring occasionally, until softened, about 4 minutes. Add chili powder, oregano, cumin, salt and pepper; cook, stirring frequently, for 1 minute.
Add tomatoes, beans, stock, carrot, tomato paste and tofu; bring to boil. Reduce heat to medium-low; simmer, stirring often, until vegetables are tender, 30 minutes.
Stir in corn; simmer until corn is heated through, 5 minutes. (Make-ahead: Let cool for 30 minutes. Refrigerate, uncovered, in airtight container until cold. Cover and refrigerate for up to 3 days or freeze for up to 1 month.)
Stir in parsley and lemon juice.
Nutritional facts Per serving: about
- Sodium 970 mg
- Protein 14 g
- Calories 255.0
- Total fat 10 g
- Cholesterol 0 mg
- Saturated fat 1 g
- Total carbohydrate 34 g
%RDI
- Iron 28.0
- Folate 39.0
- Calcium 16.0
- Vitamin A 61.0
- Vitamin C 50.0
