Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 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 |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Red Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Coriander | not in our table | 0 |
| Peppermint | 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
- 400 g firm tofu
- 3 tsp crispy chilli in oil
- 6 tbsp vegetable oil
- 6 tbsp soy sauce
- 2 red onions
- 2 red bell peppers
- 4 garlic cloves, minced or crushed
- 2 tsp ground coriander
- 2 tsp ground cumin
- 1 tbsp rice wine vinegar or white wine vinegar
- 500 g tomatoes
- 500 g potatoes
- 30 g fresh mint
- 30 g fresh coriander (cilantro)
Directions
In a storage container, mix together 2 tbsp soy sauce with 2 tsp crispy chilli. Cube the tofu and add to the mixture in the container, mixing thoroughly to marinate.
Cut the potatoes into small 1 cm cubes and heat the vegetable oil in a frying pan . Add the potatoes and fry for 15–20 minutes. Remove from heat and then let drain and cool on kitchen roll (paper towels) .
While the potatoes are cooking, slice the red onion and cut the red bell peppers into large chunks.
In the same pan, fry the tofu for 10 minutes then, remove and drain on kitchen roll.
While the potatoes are cooking, cut the tomatoes into eighths and remove the seeds.
In the same pan, fry the red onion for around 5 minutes. Then add the red bell pepper and fry them with the onion for about 3 minutes.
Add the tomatoes, garlic, spices, vinegar, remaining soy sauce and crispy chilli, and 5 tbsp of water, and cook for 5 minutes.
Chop the mint and fresh coriander (cilantro) together.
Add the tofu back to the pan along with about 40 grams of the fresh coriander (cilantro) and fresh mint mixture and toss .
Serve the tofu mixture over the fried potatoes along with a sprinkling of fresh herbs on top.