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🍽️ Tofu Bowl with Beans, Tuscan Vegetables and Hummus

453 kcal · 30 min · 4 servings

Tofu Bowl with Beans, Tuscan Vegetables and Hummus Cook this free in the MyFoody app →

Ingredients

Instructions

  1. 1. Cut the tofu into approx. 2 cm cubes.
  2. 2. Halve the lemon and squeeze out the juice.
  3. 3. Mix soy sauce, 2 tbsp lemon juice and garlic in a bowl.
  4. 4. Fold the tofu into the marinade and refrigerate for approx. 30 mins.
  5. 5. Wash the zucchini and eggplants and remove the ends.
  6. 6. Slice the zucchini and eggplant into approx. 1 cm thick slices.
  7. 7. Wash the bell pepper and quarter it.
  8. 8. Remove the core and seeds of the bell pepper and cut into strips.
  9. 9. Heat 3 tbsp oil in a frying pan on high heat.
  10. 10. Season the vegetables with Herbs de Provence and salt.
  11. 11. Fry the vegetables for approx. 3 mins on both sides.
  12. 12. Remove the vegetables from the pan and set aside.
  13. 13. Place the marinated tofu in the hot pan.
  14. 14. Fry the tofu on all sides for approx. 3 mins until golden brown.
  15. 15. Remove the tofu from the pan and set aside.
  16. 16. Drain the white beans and kidney beans in a sieve.
  17. 17. Rinse the beans with cold water.
  18. 18. Wash the arugula and lamb's lettuce.
  19. 19. Spin the greens dry.
  20. 20. Mix the beans in a bowl with 3 tbsp lemon juice and 1 tbsp oil.
  21. 21. Season the beans with salt and pepper to taste.
  22. 22. Gently fold the arugula and lamb's lettuce into the beans.
  23. 23. Wash the chives and shake them dry.
  24. 24. Cut the chives into fine rings.
  25. 25. Distribute the arugula and lamb's lettuce onto the bowls.
  26. 26. Arrange the Tuscan vegetables, tofu and beans side by side.
  27. 27. Add 1 tbsp hummus to the bowls.
  28. 28. Garnish the bowls with chives and serve.

Nutrition per serving