Photo: Sherman Kwan
Estimated Nutrition (whole recipe, rough)
444
Calories
34g
Protein
20g
Fat
29g
Carbs
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Seitan | 100g | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 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 tofu OR use 2, 1 lb packages of "chicken-style" seitan, drained
- 1 tsp olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 3 tbls tomato paste
- 3/4 cup vegetable broth
- 1 cup canned tomatoes
- 1/2 cup sliced mushrooms
- 1/2 cup dry white wine
- 1 tsp dried parsley
- 1 bay leaf
- 1/2 tsp salt
- 1/2 tsp ground allspice
- 1/4 tsp dried rosemary
- 1/4 tsp dried basil
- 1/4 tsp black pepper
- =
Directions
1
Drain tofu and pat dry. Cut into 1/2 inch squares.
2
Heat oil in a large skillet over medium heat. Saute the onion and garlic for 2 minutes. Add tomato paste, broth, tomatoes, mushrooms, wine, herbs, salt and spices and stir until blended. Bring saice to a boil, reduce heat, and simmer, covered, for 20 minutes, stirring often.
3
Add the tofu and simmer until tofu is heated through.
Recipe sourced from
fandom