Crumbled Tofu with Peas Tomatoes and Bell Pepper

This dish is tasty, nutritious, and easy to make.

2 teaspoons olive oil 1 tablespoon dried minced garlic 19 ounces extra-firm tofu 12 cup chopped red bell pepper 1 medium plum tomato, diced

1 cup frozen peas, thawed

2 tablespoons tamari

1 teaspoon granulated garlic

2 tablespoons nutritional yeast


Heat oil and minced garlic over medium-high heat in a 4-quart saucepan for 1 minute. Crumble tofu into pan and cook, stirring frequently, for 3 minutes. Add bell pepper. Cook for 5 minutes, stirring often. Add tomato, peas, tamari, granulated garlic, and yeast. Lower heat and simmer for 5 minutes, stirring occasionally.

Nutrition Analysis

Enlightened Crumbled Tofu with Peas, Tomatoes, and Bell Pepper Protein 14 g, carbohydrate 12 g, fiber 4g, fat 5 g, saturated fat 0 g, cholesterol 0 mg, calcium 13 mg, sodium 301 mg Calories 145: from protein 36%, from carbohydrate 32%, from fat 32%

per 3/4-cup serving

Traditional Crumbled Beef with Peas, Tomatoes, and Bell Pepper Protein 19 g, carbohydrate 6 g, fiber 1 g, fat 33 g, saturated fat 13 g, cholesterol 86 mg, calcium 76 mg, sodium 588 mg Calories 408: from protein 19%, from carbohydrate 6%, from fat 75%


Red Beans and Rice with "Sausage"

Hearty and delicious, Red Beans and Rice is popular in the South and in the Caribbean.

2 teaspoons olive oil V4 teaspoon crushed red pepper 1 tablespoon dried minced garlic 1 medium yellow onion, chopped V4 cup chopped green bell pepper 1 stalk celery, chopped 1 14-ounce package Gimme Lean, sausage style

12 cup dry sherry

1 15-ounce can kidney beans, drained

2 cups cooked brown rice

V4 cup tomato paste mixed with V4

cup cold water 1 teaspoon dried thyme 12 cup chopped flat-leaf parsley

In a large saucepan, heat oil, crushed red pepper, and garlic over medium-high heat for 1 minute. Add onion, pepper, and celery, and sauté for 3 minutes. Add Gimme Lean and cook mixture, stirring frequently. Add sherry, reduce heat, and add beans. Stir in rice, tomato paste mixture, thyme, and parsley. Simmer, stirring occasionally, for 10 minutes.

Nutrition Analysis: per 1^/2-cup serving

Enlightened Red Beans and Rice with "Sausage" Protein 13 g, carbohydrate 33 g, fiber 6 g, fat 2 g, saturated fat 0 g, cholesterol 0 mg, calcium 40 mg, sodium 330 mg Calories 208: from protein 26%, from carbohydrate 65%, from fat 9%

Traditional Red Beans, Rice and Sausage Protein 12 g, carbohydrate 30 g, fiber 5 g, fat 28 g, saturated fat 9 g, cholesterol 39 mg, calcium 50 mg, sodium 633 mg Calories 426: from protein 11%, from carbohydrate 28%, from fat 61 %

Continue reading here: Roasted Corn and Potato Gratin

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