Speedy Spicy Pan-Roasted Tofu and Vegetables

Preparing a flavourful and nutritious dinner doesn’t always have to be a lengthy affair. This speedy spicy pan-roasted tofu and vegetables dish is a prime example, delivering a complete meal from start to finish in just 30 minutes. It’s an agile solution for those seeking robust flavours without complexity, fitting seamlessly into a vegan diet or simply offering a welcome variation to your weekly menu with readily available and simple ingredients. Embrace the ease of healthy eating without compromising on taste, making weeknight dinners a joy rather than a chore. This recipe helps streamline your kitchen routine, providing a wholesome and satisfying option for everyone.

Quick Overview

• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Difficulty: Easy
• Serves: 2

Ingredients

• 8.8 oz (250g) firm natural tofu
• 2 bell peppers (one red, one yellow)
• 1 medium courgette
• 1 small onion
• 2 cloves garlic
• 1 fresh chilli (or to taste)
• 2 tablespoons tomato purée
• 2 tablespoons extra virgin olive oil
• 1.7 fl oz (50ml) water or vegetable stock
• Fine sea salt and freshly ground black pepper to taste

Method

1. Press the tofu to remove excess water, then cut into approximately 2cm cubes. Finely slice the onion, garlic, and chilli. Cut the bell peppers and courgette into strips or cubes.
2. Heat one tablespoon of olive oil in a large non-stick frying pan over a medium-high heat. Add the tofu and pan-fry for 5-7 minutes, turning frequently, until golden on all sides. Remove the tofu from the pan and set aside.
3. Add the remaining tablespoon of oil to the same pan. Add the onion, garlic, and chilli. Sauté for 2-3 minutes until the onion is translucent and the aromas have developed.
4. Add the bell peppers and courgette to the pan. Cook for 5-7 minutes, stirring occasionally, until the vegetables are slightly tender yet still crisp.
5. Stir in the tomato purée, mixing well to toast for one minute. Pour in the water or vegetable stock, then season with salt and pepper to taste. Simmer for 2-3 minutes to allow the sauce to thicken slightly.
6. Return the cooked tofu to the pan with the vegetables and sauce. Gently combine all ingredients, ensuring the tofu is well coated. Cook for another minute to heat everything through.

Serving & Leftovers

Serve the spicy tofu and vegetables immediately, perhaps accompanied by basmati rice or couscous for a more complete meal. Any leftovers can be stored in an airtight container in the fridge for up to 2-3 days. Reheat gently in a pan or microwave before serving.

Nutrition

Nutritional values are estimates and may vary depending on specific ingredients and portion sizes.

One Last Thing

Integrating simple, balanced dishes like this into your routine can significantly streamline weeknight meal planning. Having a reliable, quick recipe on hand means less stress and more precious time for you, transforming dinner into an enjoyable, fuss-free experience.