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Healthy Eating

Vegan Tofu Shakshuka

Prep Time: 10 minutes  | Cook Time: 30 minutes  | Total Time: 40 minutes |*Servings: 4 servings

Vegan tofu shakshuka is a plant-based version of the traditional Middle Eastern dish of eggs poached in a tomato-based sauce. In this recipe, tofu is used instead of eggs to provide similar texture and protein content.

Is tofu safe to eat? There is a misconception that tofu contains high amounts of estrogen, which could cause cancer. This is incorrect. Tofu contains phytoestrogens which are plant-based compounds that may actually help reduce the risk of certain cancers and inflammation in the body.

The canned tomatoes and anti-inflammatory spices such as cumin, paprika, cinnamon and chili powder are added to create a flavourful and slightly spicy and elevated dish.

Serve shakshuka over a bed of your favourite whole grains or with a side of crusty bread to make this dish complete.

Nutritional information (per serving*): Calories: 238; Total Fat (12.5g); Saturated Fat (2g); Monounsaturated Fat (5.5g); Carbohydrates (19g); Protein (16g); Fibre (6g); Sodium (228 mg); Omega-3 Fatty Acids (0.5g)

Ingredients


  • 1 block firm tofu, drained and sliced
  • 1 ½ tbsp olive oil
  • 1 white onion, diced
  • 1 medium red bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 796 ml can diced tomatoes
  • 3 tbsp tomato paste
  • 2 tsp maple syrup
  • 2 tsp smoked paprika
  • 2 tsp ground cumin
  • ½ tsp cinnamon
  • ¼ tsp chili powder
  • Season with salt and pepper as desired
  • Optional garnish: fresh parsley, chopped, and 4-5 sliced Kalamata olives

Instructions  


Step 1
Pat the tofu dry and slice width-wise. Cut the same size so the slices cook evenly.

Step 2
Heat a large skillet over medium-high heat and add 1 tablespoon olive oil. Add sliced tofu and cook for about 5 minutes until browned on both sides. Remove the tofu from the skillet and set aside.

Step 3
Add the remaining olive oil, garlic, onion and bell pepper to the same skillet and cook until softened.

Step 4
Add the can of diced tomatoes, tomato paste and spices. Stir everything together, cover and let the contents simmer for about 10-15 minutes until the sauce starts to thicken.

Step 5
Turn off the heat. Return the tofu to the skillet, cover and let marinate for 10 minutes.

Step 6
Garnish the dish with parsley and sliced Kalamata olives.

Step 2 Pan sear tofu

Step 3 Add ingredients to skillet
Step 4 Cover and simmer

Extra tips:

  • If the mixture is too thick, thin with water or vegetable broth.
  • Add different vegetables such as spinach, kale, mushrooms or eggplant to enhance the flavour and texture.
  • Use more garlic! Garlic has numerous health benefits, including immune-boosting anti-inflammatory properties.
  • Add a few tablespoons of nutritional yeast for a cheesy flavour and extra protein.
  • Sprinkle chopped nuts such as almonds, pumpkins seeds or sunflower seeds on top of the shakshuka. This will add healthy fats, protein, magnesium and zinc.
  • Serve over whole grain couscous or whole grain pita.
  • Store leftovers in the refrigerator in an airtight container for up to 3-4 days.

Last step: Add parsley