1 block of tofu (10 ounces)
1 large onion
2 medium carrots
2 stalks celery
1 green pepper
2 medium zucchini
6 ounces mushrooms
3 cloves garlic, pressed
1 tsp ground cumin
1 tsp salt
1 cup mushroom broth,vegetable stock or water
Begin by making 4 cups of cooked brown rice according to directions on the package. Rinse tofu and leave in a dish to drain while preparing the vegetables. Chop the onion, carrots, celery, green pepper, and zucchini into pieces that are roughly 1/2 inch square. Quarter the mushooms if they are small and cut them into sixths or eighths if thy-are large.
Return toi the tofu and cut into 1/2 inch cubes. Saute onions in water over medium heat until they are glassy
Add the garlic, cumin, salt, and pepper. Stir until blended and cook for 1 minute, then add the carrots, celery sand green pepper.
Add 1/2 cup of the liquid, cover the pan and braise the vegetables on medium heat until they have begun to soften, about 5 minutes. then add the zucchini and mushrooms and cook another 7 to 10 minutes. The vegetables should be nearly, but not completely cooked. If the pan goes dry while they are cooking, add a little more liquid,
Preheat the oven to 350 degrees F. Combine the vegetables with the rice. Season with salt and plenty of cayenne pepper or freshly ground black pepper (or to taste). Gently mix in the tofu and put the entire mixture into a casserole that has been thinly covered with water instead of oil. Add the remaining liquid to moisten. Cover the casserole with foil and bake for 1/2 hour. Remove the foil and bake for another 15 minutes. Serve garnished with fresh herbs.
Jeri’s Catering Services in Palmdale / Lancaster CA. – 661.816.2902
Creative catering, caterer and personal chef for north Los Angeles county
Tagged with: Healthy Eating
Filed under: Healthy Eating Recipes