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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Frozen tofu gives a good texture for this dish.
Diet Types: Vegan, Vegetarian
Ingredients:
  • 1 pound frozen firm tofu, thawed
  • 1 cup water
  • 2 tablespoons Tamari
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 2 cups chopped mushrooms
  • 1/2 cup frozen peas
  • 1/2 cup lightly steamed carrots
  • 1/4 cup whole wheat flour
  • 1 1/2 - 2 cups plain soy milk
  • 1/2 cup chopped pimiento
  • 1/2 teaspoon salt
  • dash of hot pepper sauce
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Cut thawed tofu into 1/2" thick slices and gently squeeze out excess moisture between palms of your hands. Combine water and soy sauce and marinate tofu while cooking sauce. Heat oil in a large skillet and sauté onion until soft, about 4 minutes. Add mushrooms, frozen peas and carrots and continue sautéing another 5 minutes. Stir in flour to coat all vegetables then gradually add milk. Cook over medium heat, stirring frequently, until thick and bubbling, about 3 minutes. Drain tofu and press once again. Tear into bite-size pieces and add to sauce along with pimiento and seasonings and cook to heat through. Spoon over toast, biscuits or muffins.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 237
    Calories from Fat 116
     % Daily Value*
    Total Fat 13g20%
      Saturated Fat 2g8%
      Mono Fat 6g 
    Sodium 852mg35%
    Total Carbs 20g7%
      Dietary Fiber 6g22%
      Sugars 0g 
    Protein 14g 
    Iron23%
    Calcium16%
    Vitamin B-615%
    Vitamin C32%
    Vitamin E6%
    Vitamin D7%
    Vitamin A51%
    Selenium33%
    Manganese65%
    Copper30%
    Zinc13%
    Pantothenic acid8%
    Niacin16%
    Riboflavin24%
    Thiamin27%
    Folate14%
    Potassium18%
    Phosphorus28%
    Magnesium22%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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