Tofu with Onions Peppers and Tomatoes
Savor the vibrant flavors of this easy and wholesome Tofu with Onions, Peppers, and Tomatoes recipe! Packed with plant-based protein from golden-seared extra-firm tofu and bursting with color from fresh bell peppers, juicy tomatoes, and aromatic onions, this dish is a feast for both the eyes and the palate. A touch of garlic, soy sauce, and smoky paprika brings a satisfying depth of flavor, while a sprinkle of parsley or cilantro adds a fresh, herby finish. Ready in just 35 minutes, this gluten-free and vegan-friendly recipe is perfect for weeknight dinners or meal prep. Serve it over fluffy rice, hearty quinoa, or crusty bread for a nourishing and fulfilling meal!
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Recipe Information
Ingredients
- 400 grams Extra-firm tofu
- 1 large Onion
- 2 medium Bell peppers (any color)
- 3 medium Tomatoes
- 3 cloves Garlic
- 3 tablespoons Olive oil
- 2 tablespoons Soy sauce
- 1 teaspoon Paprika
- 0.5 teaspoons Ground black pepper
- 0.5 teaspoons Salt
- 2 tablespoons Fresh parsley or cilantro (optional, for garnish)
Instructions
Press the tofu to remove excess moisture. Wrap it in a clean kitchen towel, place a heavy object (like a pan) on top, and let it sit for 15 minutes.
While the tofu is pressing, slice the onion, bell peppers, and tomatoes into thin wedges. Mince the garlic.
Cut the pressed tofu into 1-inch cubes.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the tofu cubes and sear them for 3-4 minutes on each side until golden brown. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the sliced onion and minced garlic. Sauté for 2-3 minutes until fragrant and translucent.
Add the bell peppers to the skillet and cook for another 3-4 minutes, stirring frequently, until they start to soften.
Add the tomatoes, soy sauce, paprika, black pepper, and salt to the skillet. Stir well and cook for 5-7 minutes until the vegetables are tender and the tomatoes release their juices.
Return the tofu to the skillet and gently toss everything together. Cook for an additional 2-3 minutes to heat the tofu and blend the flavors.
Remove the skillet from heat and garnish with chopped parsley or cilantro, if desired.
Serve hot as a main dish with rice, quinoa, or bread, or as a side dish.
Nutrition Facts
Calories |
301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 2.9 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 554 mg | 24% | |
| Total Carbohydrate | 16.5 g | 6% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 7.1 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 393 mg | 30% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 598 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
