Tofu and Vegetable Hash
Tofu and Vegetable Hash is a wholesome and protein-rich dish that combines the heartiness of potatoes with the versatility of tofu and a medley of colorful vegetables. The spices add depth of flavor and the tofu provides a satisfying protein boost, making it a perfect option for a hearty meal.
INGREDIENTS
- 1 block firm tofu, pressed and cubed
- 2 cups diced potatoes (sweet potatoes or regular potatoes)
- 1 cup diced bell peppers (red, green, or a mix)
- 1 cup diced zucchini or summer squash
- 1 cup diced onion
- 1 cup diced tomatoes
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- Salt and pepper to taste
- Fresh herbs (such as parsley or cilantro) for garnish
INSTRUCTIONS
Heat olive oil in a large skillet over medium heat.
Add diced potatoes to the skillet and cook, stirring occasionally, until they start to soften and develop a golden crust. This may take about 10 minutes.
Push the potatoes to the side of the skillet and add the diced onions. Cook for a few minutes until they become translucent.
Add the diced bell peppers and zucchini to the skillet. Cook for another 5-7 minutes until the vegetables are tender.
Push the vegetables to the side of the skillet and add the minced garlic, ground cumin, smoked paprika, and turmeric. Cook for about 1 minute until the spices are fragrant.
Mix in the diced tomatoes and cubed tofu. Cook for a few more minutes until the tofu is heated through.
Season the hash with salt and pepper to taste. Adjust the seasonings according to your preference.
Remove the skillet from the heat and garnish the tofu and vegetable hash with fresh herbs.
Serve:
Serve the Tofu and Vegetable Hash as a hearty and flavorful breakfast or brunch option.
This dish can also be enjoyed as a satisfying lunch or dinner with a side salad or whole-grain bread.
TIPS
Feel free to customize the vegetables used in the hash based on your preferences or what’s in season.
You can add a touch of hot sauce or red pepper flakes if you prefer a bit of heat.
NUTRITION VALUE
- Calories: Approximately 250-300 kcal (varies based on portion size and oil)
- Carbohydrates: Around 30-35g
- Protein: About 10-12g
- Healthy fats from olive oil and tofu
