Are you looking for a quick, healthy, and incredibly flavorful dinner recipe? Look no further! This fava bean tofu recipe is packed with protein, fiber, and vibrant Mediterranean flavors. It’s surprisingly easy to make, perfect for a weeknight meal, and impressive enough to serve to guests. This simple dish is a testament to how delicious and satisfying healthy eating can be. Get ready to elevate your weeknight dinners with this amazing homemade creation!
Ingredients:
- 1 block (14 oz) extra-firm tofu, pressed
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup frozen fava beans
- 1 (14.5 oz) can diced tomatoes, undrained
- 1/2 cup vegetable broth
- 1 tbsp lemon juice
- 1 tsp dried oregano
- 1/2 tsp dried basil
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
Step 1: Prepare the Tofu
Press the tofu to remove excess water. This is crucial for achieving a crispy texture. You can do this by wrapping the tofu in paper towels and placing a heavy object on top for at least 15 minutes. Alternatively, use a tofu press for faster results. Once pressed, crumble the tofu into bite-sized pieces.
Step 2: Sauté the Aromatics
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
Step 3: Combine Ingredients
Add the crumbled tofu, frozen fava beans, diced tomatoes (undrained), vegetable broth, lemon juice, oregano, and basil to the skillet. Season with salt and pepper to taste.
Step 4: Simmer and Serve
Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until the tofu is heated through and the flavors have melded. Stir occasionally to prevent sticking. Garnish with fresh parsley before serving.
Cooking Tips for the Best Results:
- Pressing the tofu is key: This simple step makes all the difference in achieving a satisfying texture. Don't skip it!
- Don't overcook the tofu: Overcooked tofu can become dry and crumbly. Cook until heated through, but not browned or crispy.
- Adjust seasoning to your taste: Feel free to add more lemon juice, herbs, or spices to suit your preference. A pinch of red pepper flakes adds a nice kick.
- Serve it up: This dish is delicious on its own, or served over rice, quinoa, or couscous.
Variations:
- Spicy Fava Bean Tofu: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy twist.
- Mediterranean Fava Bean Tofu: Incorporate Kalamata olives, crumbled feta cheese, and a sprinkle of dried mint for a more Mediterranean flair.
- Vegetarian Fava Bean Tofu: Add other vegetables like zucchini, bell peppers, or spinach for a heartier meal.
Nutritional Information (per serving, approximate):
This recipe provides a good source of plant-based protein, fiber, and essential vitamins and minerals. The exact nutritional information will vary depending on the specific ingredients used.
This fava bean tofu recipe is a fantastic example of a quick and easy healthy meal. It's a delicious and satisfying dish that's perfect for busy weeknights or a light and flavorful lunch. Enjoy!