Tofu, Pepper and Mushroom Casserole

For five people (quantities for ten are given below)

500g onions
500g green
500g mushrooms
100g garlic cloves, crushed and then peeled
300g leeks, cut in half lengthways and washed well
vegetable oil for frying
800 g tofu
1.4kg tomatoes, chopped
or 7 x 200g canned tomatoes, chopped
7 x 200g canned chick peas (1.4 kg), drained
100g tomato puree
10g dried chilli
5g chopped herbs
salt and pepper
sugar (optional)

Method

1. Roughly chop the onions, garlic cloves, peppers, mushrooms and leeks.
2. Lightly fry the onions and garlic in a little oil over medium-low heat for 3-4 minutes. Stir in the peppers, mushrooms and leeks and cook for a few minutes, stirring occasionally, until the vegetables are tender.
3. Add all the remaining ingredients and cook until the liquid has reduced by half and the mixture is stew-like. Season with salt and pepper and, if wished, a pinch of sugar. Serve with boiled rice.

Each serving provides:
Kcal: 618
Protein: 43g
Fat: 17.7g (of which saturated fat 2.2g)
Carbohydrate: 72.4g (of which sugars 25.4g)
Fibre: 21.1g.

Nutrition points:

a) This dish is high in vitamin A and it also contains the other antioxidants vitamins C and E.
b) This dish has a medium amount of iron.
c) This contains a low amount of protein but it contains no cholesterol.

Serving Suggestion:

a) Serve this dish with brown rice, which has more nutrients and a lower glycaemic index than white rice.

For ten people

1kg onions
1kg green
1kg mushrooms
200g garlic cloves, crushed and then peeled
600g leeks, cut in half lengthways and washed well
vegetable oil for frying
1.6kg tofu
2.8kg tomatoes, chopped
or 14 x 200g canned tomatoes
14 x 200g chickpeas (2.8kg), drained
400g tomato puree
20g dried chilli
10g chopped fresh herbs
salt and pepper
sugar (optional)




Feedback

If you cook this dish please complete this recipe feed back form and return it to the Food Chain. It will help us greatly in deciding the final line up of recipes for the cook book and to ensure that all recipes are correct and work! Don’t forget to let the office know you are cooking this dish as they will send along a photographer – you and your dish may appear in the cook book.


Your name :

Your email address (mandatory) :

How difficult was it to cook? :

How long did it take to cook? :

Approximate cost per portion :

Did you substitute any ingredients? :

Was it good for large quantities? :

Which service users did the recipe suit? :

Should it be included in the main cook book? :

Top tips? :


Any further comments? :


« back