Tofu Provencal

This Tofu Provencal is a vibrant, plant-based take on classic French stewing techniques. Firm tofu is golden-fried to provide a satisfying texture, then simmered in a robust sauce made from plum tomatoes, fresh garlic, and onions. The dish is infused with traditional Provencal herbs like basil and oregano, creating a warm, savory profile. Green beans add a fresh crunch and bright color, balancing the depth of the tomato paste and bay leaf. Perfect for a quick weeknight dinner or a light lunch, this recipe is easily adaptable with seasonal vegetables. It serves four people comfortably and pairs beautifully with bulgur pilaf, crusty bread, or rice to soak up the delicious sauce.

Cooking Method: Sautéing, Stewing

Cuisine: French

Courses: Main Courses

Difficulty: Intermediate

Servings: 4

Calories: 425.6

Dietary: Gluten-free, Vegan, Vegetarian

Description

This Tofu Provencal is a vibrant, plant-based take on classic French stewing techniques. Firm tofu is golden-fried to provide a satisfying texture, then simmered in a robust sauce made from plum tomatoes, fresh garlic, and onions. The dish is infused with traditional Provencal herbs like basil and oregano, creating a warm, savory profile. Green beans add a fresh crunch and bright color, balancing the depth of the tomato paste and bay leaf. Perfect for a quick weeknight dinner or a light lunch, this recipe is easily adaptable with seasonal vegetables. It serves four people comfortably and pairs beautifully with bulgur pilaf, crusty bread, or rice to soak up the delicious sauce.

Ingredients

1 pound Firm tofu; patted dry
1/2 cup Oil for frying
3 cloves Garlic; minced
2 medium Onions; chopped
35 oz Canned plum tomatoes w/juice -- (chopped)
1 tablespoon Tomato paste
2 cups Diced green beans
1/2 teaspoon Dried basil
1/2 teaspoon Dried oregano
1 leaf Bay leaf
to taste Pepper

Directions

1
Cut the firm tofu into 1/2-inch cubes.
2
Heat a bit of oil in a large skillet over medium-high heat.
3
Stir fry tofu until golden brown on all sides.
4
Remove tofu from pan and drain on paper towels.
5
In the same skillet, saute garlic and chopped onions for about 5 minutes until softened.
6
Add the chopped tomatoes, their juice, and tomato paste; stir until well blended.
7
Return the fried tofu to the pan.
8
Add the diced green beans, dried basil, dried oregano, bay leaf, and pepper; toss thoroughly to combine.
9
Cover the skillet and simmer for 15 minutes, or until the green beans are tender.
10
If the sauce is too thin, boil uncovered for a few minutes to reduce.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 425.6kcal

% Daily Value *
Total Fat 4.1g7%
Saturated Fat 0.7g4%
Cholesterol 0.0mg0%
Sodium 707.1mg30%
Total Carbohydrate 86.0g29%
Dietary Fiber 7.9g32%
Sugars 0.6g
Protein 13.4g27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

We LOVE this quick simple dish; sometimes I will substitute Zukes, or squash, or mushrooms for all or part of the tofu.

A quick easy companion dish: One box of NEAR EAST Bulghur Pilaf and some fresh mushrooms. Slice mushrooms and add to sauce pan. Pour on water needed for Pilaf and bring to a boil add NE mix and simmer 15 minutes. It is GREAT!

Recipe adapted from Quick Vegetarian Pleasures by Jeanne Lemlin.

Keywords: tofu, provencal, vegan, vegetarian, french, tomato, green beans, stew, herbs, basil, oregano, garlic, onion, dinner, quick, healthy, plant-based, simmered, flavorful, easy

Read it online: https://www.chefs-mate.com/recipe/tofu-provencal/