This recipe for Tofu Penne Bake is a filling dish and packed with goodness. Tofu is an excellent foodstuff, low in fat and full of good nutrients including iron. It is pretty much tasteless on its own, but it has the special property of being able to take on the flavours of the ingredients it is cooked with. Meat eaters should consider replacing at least one meal a week with tofu. The vegetables in this dish are full of vitamins B and C, fibre, potassium and Folic Acid amongst others.
Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 6 people
Energy: 208 calories per serving
Shallow ovenproof dish
1 small aubergine
2 courgettes – thickly sliced
200g firm Tofu – cubed
45ml dark soy sauce
1 garlic clove – crushed
2 teaspoons sesame seeds
1 small red pepper – deseeded and sliced
1 onion – finely chopped
1-2 garlic cloves –crushed
150ml vegetable stock
3 firm ripe tomatoes – skinned, seeded and quartered
1 tablespoon chopped mixed herbs
225g penne or other pasta shapes
Salt and black pepper
Wash the aubergine and cut into 2.5cm chunks.
Put into a colander with the courgettes and sprinkle with salt.
Leave to drain for 30minutes.
Mix the Tofu with the soy sauce, 1 garlic clove, and the sesame seeds.
Cover and marinate for 30minutes.
Put the pepper and onion and 1 – 2 cloves of garlic (less or more as you prefer) into a saucepan with the stock.
Bring to the boil, cover and cook for 5minutes until tender.
Remove the lid and boil until all the stock has evaporated.
Add the tomatoes and herbs to the pan and cook for a further 3 minutes.
Rinse the aubergine and courgettes and add to the pan.
Cook until tender.
Season to taste.
Meanwhile, cook the pasta in a large pan of boiling, salted water, (follow packet instructions) until al dente.
Preheat the grill.
Toss the pasta with the vegetables and Tofu.
Transfer to a shallow ovenproof dish and grill until lightly toasted.
Serve with a crisp salad tossed with lemon juice and a small amount of olive oil.