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    Home > Low Carb Vegan Recipes

    Vegan Parsi-Style Tomatoes with Tofu "Eggs" (Low-Carb Recipe)

    Posted: Dec 7, 2021 ยท Updated: Mar 25, 2022

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    Photo of skillet with tofu "eggs" and text inlay that says "Indian Style Tomatoes with Tofu Eggs"

    The Parsi dish Tameta per Eedu, or eggs over tomatoes, gets a refreshingly vegan and low-carb makeover.

    This recipe for Tomatoes with Tofu "Eggs" is my veganized version of a popular dish made by India's Parsi community, where a spicy tomato sauce is blanketed with eggs, much like a shakshuka. In this eggless version, tofu stands in very nicely for the eggs, soaking in the saucy flavors and providing heart-healthy protein. With just seven net carbs per serving this is the perfect recipe for low-carb eaters, but anyone can enjoy it. Serve it over a piece of toast for breakfast or with rotis for a delicious and nutritious lunch or dinner.

    Overhead partial photo of tomato and tofu "eggs" with cilantro and slices of avocado and a wooden ladle.

    The Parsis are a small community embedded within India's multi-ethnic fabric, but their impact on the country's cuisine--as well as India's, and even the world's, cultural and economic landscape--has been flamboyant and outsized (think Freddie Mercury and the Tata family).

    Over the years I've shared vegan versions of the somewhat meat-, fish- and egg-centric foods created by Parsis that are beloved across India, including this vegan Tofu "Prawn" Patia and these Spiced Potatoes and Tofu "Eggs." Today, I have for you a vegan version of a fingerlicking-good and unusual Parsi dish that's just as good and makes for good eats any time of day: Tomatoes with Tofu "Eggs".

    Tameta per Eedu, as this dish is originally known, is not unlike a shakshuka, that popular Middle Eastern and North African dish of tomato and eggs. That may not be surprising, given that the Parsis immigrated to India from Persia (now Iran) centuries ago, bringing with them food traditions that they adapted to their new home.

    In this dish, a spicy-sweet tomato sauce cradles soft eggs, creating a nice flavor and texture contrast. For my vegan version I replace the eggs with super firm tofu cubes, which drink in the perfectly spiced sauce. Tofu, like eggs, are low-carb, and with just seven net carbs per serving, this delicious dish is within the sights of those who are looking to eat healthier this holiday season and into the new year.

    Table of Contents
    • Why you'll love these Tomatoes with Tofu "Eggs"
    • Ingredients
    • How to make Parsi Style Tomatoes with Tofu "Eggs"
    • What to serve with the Tomatoes and Tofu
    • Storage and freezing instructions
    • Related recipes
    • Vegan Parsi-Style Tomatoes with Tofu "Eggs" (Low-Carb Recipe)
    Tomatoes with Tofu served over toast with slices of avocado and a cilantro garnish.

    Why you'll love these Tomatoes with Tofu "Eggs"

    • They are delicious. The tomato sauce is creamy and deliciously but not overwhelmingly spiced and it has a dash of sweetness, which adds complexity. The tofu cubes are soft and packed with flavor.
    • They are healthy. With just 125 calories and nine grams of protein in each serving, this is a nutritious dish by any standard.
    • They are perfect for low-carb eaters. There are seven net carbs in each hearty serving. Even if you are severely restricting carbs in your diet you can enjoy this dish without any guilt. If you're a low-carb, high-fat eater you can easily tweak the amount of fat by using more oil to saute the onions and tomatoes.
    • They are easy to make. The difficulty level for this recipe is quite low. There is really no expertise needed, all you need to do is chop up a few ingredients and saute them. Anyone can do it.
    • They are one-pot. Easy cleanup, a cook's best friend.
    Front partial shot of skillet with tomatoes with tofu eggs, cilantro and slices of avocado.

    Ingredients

    • 1 tbsp avocado oil. You can also use extra virgin olive oil. While I usually don't usually recommend olive oil in Indian cooking, Parsi cuisine, like some Goan Catholic cuisine influenced by the Portuguese, can be an exception because the flavors work together.
    • 1 medium onion. Dice them finely so they melt into the sauce.
    • 1 tsp ginger garlic paste
    • 1 small green chili pepper. You can use a jalapeno or serrano or any green chili pepper that's not too spicy. This is optional, however, if you are sensitive to heat. You can also deseed the pepper. Keep in mind there is also ground black pepper and paprika in this recipe.
    • 3 medium tomatoes. Chop these finely so they, too, like the onions, melt into the sauce.
    • 1 tbsp tomato paste. This helps amp up the delicious tomato flavor.
    • Ground spices: ยฝ tsp ground cumin, 1 tsp ground coriander, ยฝ tsp turmeric, ยฝ tsp paprika (optional, for color) and ยฝ tsp garam masala.
    • 1 teaspoon erythritol or monk fruit sweetener. If you are not low-carb, you can use a tablespoon of brown sugar or jaggery.
    • 14 oz super firm tofu (or extra firm, pressed. Cut into small cubes)
    • Salt and ground black pepper to taste.

    How to make Parsi Style Tomatoes with Tofu "Eggs"

    • Heat oil in a skillet. Add the onions with a pinch of salt and pepper and saute until the onions brown.
    • Add ginger garlic paste and saute a couple more minutes.
    Onions sauteing in avocado oil.
    Ginger garlic paste in browned onions.
    • Add the tomatoes, stir them in, then stir in the tomato paste.
    • Add the powdered spices--turmeric, paprika, if using, ground cumin and coriander and garam masala. Mix well.
    Tomato paste added to tomato sauce.
    Spices added to tomato sauce in skillet.
    • Let the tomatoes cook down until darkened and jammy, about 8-10 minutes. Stir in the sweetener--erythritol or monk fruit, if low-carb. Others can use a tablespoon of jaggery or brown sugar.
    • Stir in the tofu cubes and mix well. Warm through. Garnish with a couple of tablespoons of chopped cilantro, if desired.
    • Serve hot or warm.
    Reduced tomato sauce in skillet.
    Tofu cubes added to tomato sauce in skillet.
    Overhead shot of tomatoes with tofu eggs in a red and white skillet with avocado slices and cilantro.

    What to serve with the Tomatoes and Tofu

    • If I am serving this for breakfast, I serve it over a piece of toast with sliced avocados. Low-carb eaters should use low-carb bread. Or eat it by itself, with the avocado--it's delicious that way.
    • For lunch, I'd eat this with a low-carb tortilla or serve it with homemade roti or a vegan naan. Serve a cooling vegan cucumber raita on the side.
    Closeup of tomatoes with tofu eggs served over a slice of wholegrain toast with slices of avocado.

    Storage and freezing instructions

    This vegan Tameta per Eedu will keep well in the refrigerator for up to three days.

    For longer storage, I'd recommend making the sauce separately and freezing. Warm and stir in the tofu cubes before serving. This is because the texture of tofu changes irreversibly when frozen, so it's best to add it just before eating.

    Related recipes

    • Easy Vegan Zucchini Lasagna (Low-Carb Recipe)
    • Vegan Paneer Butter Masala
    • Vegan Coconut Dal (Low-Carb Recipe)
    • Tofu "Paneer" 65
    • Vegan Low Carb Keto Chili
    Overhead shot of vegan tomato per eedu with avocado in skillet with a ladle.
    Tomatoes with tofu served on a slice of toast with avocado slices on a blue plate.

    Vegan Parsi-Style Tomatoes with Tofu "Eggs" (Low-Carb Recipe)

    This Tomato with Tofu "Eggs" is a veganized version of a popular Indian Parsi dish called Tameta per Eedu, where a spicy tomato sauce is blanketed with eggs, much like a shakshuka. In this eggless version, tofu stands in very nicely for the eggs, soaking in the saucy flavors and providing heart-healthy protein. With just seven net carbs per serving this is the perfect recipe for low-carb eaters, but anyone can enjoy it.
    5 from 2 votes
    Print Recipe Pin Recipe Review Recipe
    Course: Breakfast/Brunch/Lunch/Dinner
    Cuisine: Indian (Parsi/Zoroastrian)
    Diet: Gluten Free, Vegan, Vegetarian
    Keyword: Vegan Tomatoes and Tofu
    Prep Time: 10 mins
    Cook Time: 20 mins
    Total Time: 30 mins
    Servings: 4
    Calories: 125kcal
    Author: Vaishali ยท Holy Cow! Vegan Recipes

    Equipment

    • Large skillet

    Ingredients 
    US Customary - Metric

    • 1 tablespoon avocado oil (or extra virgin olive oil)
    • 1 medium onion (finely diced)
    • 1 teaspoon ginger garlic paste
    • 1 small green chili pepper (like jalapeno or serrano, minced. You can skip this if sensitive to heat, or deseed the pepper. There is also ground black pepper and paprika used in this recipe)
    • 3 medium tomatoes (finely chopped)
    • 1 tablespoon tomato paste
    • ยฝ teaspoon ground cumin
    • 1 teaspoon ground coriander
    • ยฝ teaspoon turmeric
    • ยฝ teaspoon paprika (optional, for color)
    • ยฝ teaspoon garam masala
    • 1 teaspoon erythritol (or monk fruit sweetener. If not low-carb, use jaggery or brown sugar)
    • 14 oz super firm tofu (or extra firm, pressed. Cut into small cubes)
    • Salt and ground black pepper to taste
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    Instructions

    • Heat oil in a skillet. Add the onions with a pinch of salt and pepper and saute until the onions brown.
    • Add ginger garlic paste and saute a couple more minutes.
    • Add the tomatoes, stir them in, then stir in the tomato paste.
    • Add the powdered spices--turmeric, paprika, if using, ground cumin and coriander and garam masala. Mix well.
    • Let the tomatoes cook down until darkened and jammy, about 8-10 minutes. Stir in the sweetener--erythritol or monk fruit, if low-carb. Others can use a tablespoon of jaggery or brown sugar.
    • Stir in the tofu cubes and mix well. Warm through. Garnish with a couple of tablespoons of chopped cilantro, if desired.
    • Serve hot or warm.

    Recipe notes

    • If you're a low-carb, high-fat eater, increase the amount of oil for sauteing from 1 tablespoon to two. Serve with avocado for even more healthy fats.
    • If I am serving this for breakfast, I serve it over a piece of toast with sliced avocados. Low-carb eaters should use low-carb bread. Or eat it by itself, with the avocado--it's delicious that way.
    • For lunch, I'd eat this with a low-carb tortilla or serve it with homemade roti or a vegan naan. Serve a cooling vegan cucumber raita on the side.
    • This vegan Tameta per Eedu will keep well in the refrigerator for up to three days.ย For longer storage, I'd recommend making the sauce separately and freezing. Warm and stir in the tofu cubes before serving. This is because the texture of tofu changes irreversibly when frozen, so it's best to add it just before eating.

    Nutrition

    Calories: 125kcal | Carbohydrates: 10g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Potassium: 475mg | Fiber: 3g | Sugar: 5g | Vitamin A: 956IU | Vitamin C: 17mg | Calcium: 55mg | Iron: 2mg
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    About Vaishali


    Hi! I am so happy you're here. I'm Vaishali, and I've been sharing recipes for delicious vegan food at Holy Cow Vegan since 2007. Every one of the more than 1,000 recipes on this blog has been tried and tested -- and loved -- by my family and I. I hope you will find something here to share with your loved ones. Thanks for stopping by!
    Read more about me here.

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    Comments

    1. Niloo

      December 14, 2021 at 11:25 am

      5 stars
      This recipe is really great. I have a Parsi grandmother and after becoming vegan I have missed some of the wonderful dishes she used to make that are a memory of my childhood. This dish brought back those memories. Thanks for that and for this wonderful recipe.

      Reply

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    Hi, I'm Vaishali! I cook, eat and share easy, tasty and nutritious plant-based recipes from my Washington, D.C. kitchen, but I never fight a craving for samosas or French fries. 

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    Hi, I'm Vaishali! I cook, eat and share easy, tasty and nutritious plant-based recipes from my Washington, D.C. kitchen, but I never fight a craving for samosas or French fries. 

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