Informations supplémentaires
30 min.
|
497 kcal
|
easy
|
|
Printable version
1. Setup
Cut the tofu into cubes. Roughly chop the olives. Chop the parsley, garlic and onion. Thinly slice the spinach.
2. Cook the orzo
Bring a pot of water to a boil. Cook the orzo 6-7 minutes until tender. Drain. Mix the orzo with the olives, parsley, a drizzle of oil, salt and pepper.
3. Cook the onion
Heat a generous drizzle of oil in a pan over medium heat. Cook the onion and spices for 4-5 minutes. Add salt and pepper.
4. Add the tofu
Add the tofu and garlic and cook for 2 minutes. Add the tomatoes, 1/3 2P | 1/2 3P cup of water and 1 tbsp of sugar and bring to a boil. Reduce the heat to medium-low, add the spinach and simmer 6-8 minutes. Adjust salt and pepper to taste.
5. Plate your dish
Garnish the tofu with the crumbled feta and serve with the orzo. Bon appétit!
300gTofu
180gOrzo
45gBlack Olives
1unitFresh Italian Parsley
50gFeta Cheese
1unitDiced Tomatoes
40gBaby Spinach
2unitGarlic Clove(s)
0.5unitYellow Onion(s)
7gSpice Mix (,paprika)
What you need
pan, bowl, pot, strainer
497 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
67g
22%
fat
16g
25%
cholesterol
27mg
9%
fiber
8g
32%
protein
28g
saturated
6g
30%
sodium
475mg
20%
sugar
14g
trans
0g