Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Leaf | 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 tablespoon olive or canola oil
- 1 large onion, peeled and coarsely chopped
- 2 large garlic cloves, peeled and finely chopped
- 6 scallions (white and green parts kept separate, thinly sliced
- 1/4 pound mushrooms, thinly sliced
- 1 small red bell pepper, seeded and diced
- 1 pound silken or soft tofu, drained and mashed or crumbled*
- 1/2 teaspoon dried leaf oregano
- 1/4 teaspoon turmeric (optional)
- 1/4 cup finely chopped pitted green olives
- 1 sheet nori sea vegetable, finely shredded (optional)
- Tamari or soy sauce, to taste
- Freshly-ground black pepper
- Hot sauce (optional)
- =
Directions
Silken tofu results in a very soft-cooked texture, while soft tofu will be slightly firmer.
NOTE: Turmeric will give a faint yellow color to the mixture, but will not contribute significantly to the taste.
In a large skillet or wok, heat the oil and sauté the onion, garlic, and white of scallions until the onions turn light brown, about 4 to 5 minutes. Add the mushrooms, red pepper, tofu, oregano and turmeric (if using), and continue to sauté over medium-high heat for another 3 minutes, stirring frequently. Stir in the scallion greens, olives, nori (if using), soy sauce and pepper to taste. Pass optional hot sauce.