This is a delicious way to feel full, get lots of vitamins, and at the same time not feeling stuffed. You can also have this as a light summer lunch which can easily be taken into work or school. Plus, of course this dish is super simple, super healthy and super yummy!
To make one thing clear: I LOVE onions and garlic! So make sure you stock up on these veggies before you start. Of course you can swap the vegetables for the ones you prefer, but don’t omit the onions and garlic ; )
Ingredients for one person are…
- 200g normal tofu or smoked tofu
- a third of a medium-sized aubergine (egg-plant)
- a third of a medium-sized courgette (zucchini)
- 1 small carrot
- 1 small onion
- 2 tomatoes
- half a bell pepper
- 1 garlic clove
- 2 tbsp of pumpkin seeds
For the spice…
- soy sauce
- chili (flakes and/or paste)
- herbs and spices, such as Italian herbs, pepper & sea salt
- juice of half a lemon
- vegan bread spread (optional as topping)
…and fry them in a pan. Use some nice olive oil and let it become really hot before you start with frying the onions and carrots. After a couple of minutes, add the bell pepper and tofu. To make the softening process quicker, you can add a little dash of water to the pan and wait till it has evaporated. Then put in the aubergine, courgette and garlic, and as a last step the tomatoes. Fry for a couple of minutes. It’s important to follow the specific order, or you will have mashed tomatoes and hard carrots ; )
Add soy sauce and pumpkin seeds to taste, then stir until everything’s mixed well. Now get the spices ready – I’ve added salt, pepper, chili paste and flakes, Italian herbs (basil & oregano mixture) and an African spice mix. Coriander and Asian spices work as well. Use lemon juice to give it a fresh, zesty taste, and if you’re a fan of dipping sauces, like I am, you can add some vegan bread spread on top. I prefer the spreads made mainly of vegetables with only a little oil; but if you prefer a creamier texture, go for the sunflower oil-based spreads (both are available from companies such as Alnatura in Germany).
/Thanks for reading! If you like my stuff (or have suggestions), feel free to like, share and/or leave a comment. You can also join me on Facebook. Every like & comment welcome!