Vegan Parsi-Style Tomatoes with Tofu "Eggs" (Low-Carb Recipe)
This Tomato with Tofu "Eggs" is a vegan 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.
Servings: 4 servings
Calories: 125kcal
Equipment
Ingredients
- 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
- ½ teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon turmeric
- ½ teaspoon paprika (optional, for color)
- ½ 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
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.
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. 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