Estimated Nutrition (whole recipe, rough)
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Tahini | 1 tbsp (15g) | 89 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Marjoram | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 lb. firm mori nu lite tofu, frozen, thawed, drained and cut into 1/4- to 1/2-inch cubes
- 2 cups water
- 2.5 T nutritional yeast
- 1/2 t salt, or salt-free seasoning
- 1/4 t onion powder
- 1/4 t paprika
- 1/4 t garlic powder
- pinch of parsley, dill, thyme, marjoram and turmeric
- 1/4 cup red wine vinegar
- 1/4 cup weak chicken-flavoured broth
- 1 T tahini
- 2T fresh lemon juice
- 2 t minced fresh dill, or 1 t dried
- 1 t low-sodium tamari
- 1/2 t salt, or salt-free seasoning
- 1 t dried basil
- 1 t dried oregano
- 1/2 t garlic powder
- =
Directions
Place the first set of ingredients in a saucepan. Bring to a boil.
Reduce the heat and simmer over medium heat, uncovered, for 20 minutes,
stirring occasionally. Drain and place in a bowl.
Whisk together the second set of ingredients until well blended.
Pour over the tofu and toss gently. Cover and chill several hours, stirring
occasionally to ensure the tofu cubes are evenly coated by the marinade.
Store in the fridge (it keeps for a week or more), and drain before using.