Tofu with Onions Peppers and Tomatoes

Savor the vibrant flavors of this easy and wholesome Tofu with Onions, Peppers, and Tomatoes recipe! Packed with plant-based protein from golden-seared extra-firm tofu and bursting with color from fresh bell peppers, juicy tomatoes, and aromatic onions, this dish is a feast for both the eyes and the palate. A touch of garlic, soy sauce, and smoky paprika brings a satisfying depth of flavor, while a sprinkle of parsley or cilantro adds a fresh, herby finish. Ready in just 35 minutes, this gluten-free and vegan-friendly recipe is perfect for weeknight dinners or meal prep. Serve it over fluffy rice, hearty quinoa, or crusty bread for a nourishing and fulfilling meal!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams Extra-firm tofu
• 1 large Onion
• 2 medium Bell peppers (any color)
• 3 medium Tomatoes
• 3 cloves Garlic
• 3 tablespoons Olive oil
• 2 tablespoons Soy sauce
• 1 teaspoon Paprika
• 0.5 teaspoons Ground black pepper
• 0.5 teaspoons Salt
• 2 tablespoons Fresh parsley or cilantro (optional, for garnish)

Directions

Step 1

Press the tofu to remove excess moisture. Wrap it in a clean kitchen towel, place a heavy object (like a pan) on top, and let it sit for 15 minutes.

Step 2

While the tofu is pressing, slice the onion, bell peppers, and tomatoes into thin wedges. Mince the garlic.

Step 3

Cut the pressed tofu into 1-inch cubes.

Step 4

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the tofu cubes and sear them for 3-4 minutes on each side until golden brown. Remove the tofu from the skillet and set aside.

Step 5

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the sliced onion and minced garlic. Sauté for 2-3 minutes until fragrant and translucent.

Step 6

Add the bell peppers to the skillet and cook for another 3-4 minutes, stirring frequently, until they start to soften.

Step 7

Add the tomatoes, soy sauce, paprika, black pepper, and salt to the skillet. Stir well and cook for 5-7 minutes until the vegetables are tender and the tomatoes release their juices.

Step 8

Return the tofu to the skillet and gently toss everything together. Cook for an additional 2-3 minutes to heat the tofu and blend the flavors.

Step 9

Remove the skillet from heat and garnish with chopped parsley or cilantro, if desired.

Step 10

Serve hot as a main dish with rice, quinoa, or bread, or as a side dish.

Nutrition Facts

Serving size	(1381.5g)

Amount per serving	% Daily Value*
Calories	1256.7

Total Fat 77.0g	0%
Saturated Fat 11.9g	0%
Polyunsaturated Fat 4.4g
Cholesterol 0mg	0%
Sodium 2430.6mg	0%
Total Carbohydrate 76.5g	0%
Dietary Fiber 24.8g	0%
Total Sugars 35.5g
Protein 75.4g	0%

Vitamin D 0IU	0%
Calcium 2886.9mg	0%
Iron 15.1mg	0%
Potassium 3017.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.3%

Protein: 23.2%

Carbs: 23.5%