Niçoise Tofu Skillet Supper

Vegetarian
Gluten Free
Dairy Free
Health score
3%
Niçoise Tofu Skillet Supper
40 min.
4
170kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our Niçoise Tofu Skillet Supper, a delightful vegetarian dish that brings together fresh ingredients and wholesome nutrition. Perfect for those seeking a gluten-free and dairy-free meal, this recipe is not only easy to prepare but also packed with flavor and texture.

Imagine tender red potatoes, crisp green beans, and juicy tomatoes all sautéed to perfection, creating a colorful medley that is as pleasing to the eye as it is to the palate. The addition of firm tofu adds a satisfying protein boost, making this dish a well-rounded option for lunch or dinner. With just a hint of garlic salt and a sprinkle of Italian seasoning, each bite bursts with aromatic goodness.

This Niçoise-inspired skillet supper is ready in just 40 minutes, making it an ideal choice for busy weeknights or leisurely weekend meals. Serve it as a side dish or enjoy it as a main course, topped with chopped hard-cooked eggs for an extra layer of richness. Whether you're a seasoned cook or a kitchen novice, this recipe is sure to impress your family and friends while keeping your health goals in check.

Join us in celebrating the simplicity and deliciousness of plant-based cooking with this easy-to-make, nutritious dish that will transport your taste buds straight to the sunny shores of Nice!

Ingredients

  • 0.5 teaspoon garlic salt 
  • cup green beans frozen
  •  hardboiled eggs chopped
  • 0.5 teaspoon seasoning italian
  • cups potatoes - remove skin red sliced
  • 0.5 cup onion red coarsely chopped
  •  roma tomatoes thinly sliced (plum)
  • 0.5 package tofu firm cut into 1/2-inch cubes (14-ounce size)
  • tablespoons vegetable oil 

Equipment

  • frying pan

Directions

  1. Heat oil in 12-inch skillet over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Stir in potatoes; reduce heat to medium-low. Cover and cook 10 to 12 minutes, stirring occasionally, until potatoes are tender.
  2. Stir in green beans, Italian seasoning and garlic salt. Cover and cook 6 to 8 minutes, stirring occasionally, until beans are tender and potatoes are light golden brown.
  3. Stir in tofu and tomatoes. Cook 3 to 5 minutes, stirring occasionally and gently, just until hot.
  4. Sprinkle each serving with egg.

Nutrition Facts

Calories170kcal
Protein17.59%
Fat54.05%
Carbs28.36%

Properties

Glycemic Index
32.75
Glycemic Load
1.38
Inflammation Score
-5
Nutrition Score
7.6121738527132%

Flavonoids

Naringenin
0.21mg
Luteolin
0.04mg
Isorhamnetin
1mg
Kaempferol
0.28mg
Myricetin
0.08mg
Quercetin
5.23mg

Nutrients percent of daily need

Calories:169.98kcal
8.5%
Fat:10.5g
16.16%
Saturated Fat:1.74g
10.88%
Carbohydrates:12.4g
4.13%
Net Carbohydrates:9.81g
3.57%
Sugar:3.34g
3.71%
Cholesterol:46.63mg
15.54%
Sodium:318.97mg
13.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.69g
15.39%
Vitamin K:29.54µg
28.13%
Vitamin C:12.31mg
14.92%
Vitamin A:520.26IU
10.41%
Fiber:2.59g
10.37%
Potassium:350.28mg
10.01%
Manganese:0.19mg
9.49%
Calcium:93.77mg
9.38%
Vitamin B6:0.17mg
8.45%
Iron:1.52mg
8.44%
Folate:30.37µg
7.59%
Vitamin B2:0.12mg
6.88%
Phosphorus:68.43mg
6.84%
Vitamin E:1.02mg
6.79%
Selenium:4.31µg
6.16%
Magnesium:22.47mg
5.62%
Vitamin B1:0.08mg
5.49%
Copper:0.1mg
4.94%
Vitamin B3:0.86mg
4.3%
Vitamin B5:0.4mg
3.96%
Zinc:0.42mg
2.77%
Vitamin B12:0.14µg
2.31%
Vitamin D:0.28µg
1.83%