Tofu Paella
This riff on paella is studded with tofu instead of seafood and sausage but is just as flavourful despite containing less fat.
1 – 12 oz (350 g) package firm tofu
2 Tbsp (30 mL) extra-virgin olive oil
1 yellow onion, chopped
1 large red bell pepper, chopped
2 garlic cloves, minced
2 cups (500 mL) short grain rice, such as arborio
3 1/2 cups (850 mL) low-sodium vegetable broth
4 plum tomatoes, chopped
1/4 tsp (1 mL) saffron
1/2 tsp (2 mL) dried thyme
1/2 tsp (2 mL) paprika
Salt and pepper to taste
1 cup (250 mL) frozen peas
Slice tofu in half horizontally and lay on a couple pieces of paper towel placed on a plate. Top with additional paper towel and another plate. Place a heavy object on plate, and let sit 15 minutes to press out water. Slice each piece into 1 in (2.5 cm) cubes.
In large pan, heat 1 Tbsp (15 mL) oil over medium heat. Cook tofu, stirring frequently, until brown, about 5 minutes. Remove from pan.
Place 1 Tbsp (15 mL) oil in pan and cook onion, stirring frequently, until softened, about 6 minutes. Add red pepper and cook 3 minutes, stirring often.
Add garlic, rice, broth, tomatoes, saffron, thyme, paprika, salt, and pepper to pan and bring to a boil. Reduce heat and simmer covered for 15 minutes.
Stir in tofu and peas; cook until most of the liquid has been absorbed, about
5 minutes. Let rest for 10 minutes before serving.
Serves 5.
Each serving contains: 456 calories; 16 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 77 g carbohydrates;5 g fibre; 130 mg sodium
source: "One-Pot Wonders", alive #337, November 2010
Tofu Paella
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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