Tasty Tofu, Red Pepper & Courgette Casserole

After reading about Jamie Oliver’s Hero Foods, I decided that I wanted to try to add more Tofu to my diet. I thought about trying to come up with a Vegan Tofu Lasagna, but I really wanted to avoid pasta. I came up with this delicious Courgette and Red Pepper Tofu Casserole recipe last week – it so easy to make and is 100% plant-based. The ingredients are pretty cheap and I managed to get 6 servings out of my veggies, which gave me a tasty lunch to take into the office for my week at work.

veggies
veggies
prepped veg
prepped veg
tofu time
tofu time

A lot of people are a bit funny about Tofu, but it’s a great ingredient and is so versatile when it comes to cooking. Tofu is basically mashed soy beans and is low in fat and calories. It is a great source of protein, calcium and iron.

Saucy Vegan Tofu & Veg Casserole
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Prep Time
5 min
Cook Time
35 min
Total Time
40 min
Prep Time
5 min
Cook Time
35 min
Total Time
40 min
Ingredients
  1. 2 gloves of garlic, minced
  2. 1 large white onion, chopped
  3. 2 cups of chopped mushrooms
  4. 1 tbsp. of coconut oil
  5. 400g tofu
  6. 2 tbsp. of lemon juice
  7. 3 cups of baby spinach
  8. 500g strained tomatoes
  9. 2 large red bell peppers (or 3 – 4 small)
  10. 2 courgettes
Instructions
  1. Pre-head the oven to 190 degrees
  2. Cut the tops off your red peppers and half them twice longwise
  3. Cut the ends of your courgettes and cut down the middle so you have 8 long slices
  4. In a large pan, sauté your mushrooms, onion and garlic in coconut oil until the onions start to turn golden
  5. Pour in your strained tomatoes and add the spinach and season with herbs (I used basil) before leaving to simmer for a few minutes
  6. In a bowl, mash your tofu with a pinch of black pepper and mix in your lemon juice
  7. Remove your tomato mix from the heat and transfer half into a large oven dish
  8. Top this with half of your peppers
  9. Spoon half of your lemon tofu mix onto the peppers before adding half of your courgette slices
  10. Repeat the above (saving some tomato mix for the top)
  11. I added a final handful of spinach before roasting in the oven for 30 minutes before serving
http://www.earthtojessica.com/
before oven
before oven
finito
finito

I prepped this meal in a similar style to the way you make a lasagna, with layers of different veg which worked well when dishing up. This is a delicious, low-fat casserole which stayed fresh for 5 days in the fridge. Let me know if you try it, I love seeing all the pics 🙂 Happy Tuesday – Jess x