Tofu and Tomato Omelette

Name: Tofu and Tomato Omelette
Total time: 20 minutes
Yield: 2
Cuisine: Eastern, European
Ingredients: Tofu - 200 g; Red onion - 60 g; Garlic - 10 g; Tomato - 150 g; Ground turmeric - 0.75 g; Smoked paprika - 3.5 g; Ground coriander - 2 g; Water - 36 g; Vegetable oil - 5 g; Green onions - 50 g

Cookinero 23 Feb 2025

5720

Tofu omelette with vegetables is great for vegans and vegetarians. It is prepared without eggs, but due to the yellow color and texture of tofu fried with vegetables and spices, it looks like a regular omelette. Tofu is considered a dietary product, it is a source of protein and iron.

How to cook Tofu and Tomato Omelette

Step 1

Start frying the vegetables. Heat 1 teaspoon of vegetable oil in a frying pan over medium heat. Add finely chopped red onion and fry, stirring, for about 4 minutes, until soft. Add finely chopped garlic cloves and fry for another 1 minute, until fragrant.

Step 2

Combine vegetables with tofu. Add tofu, turmeric, smoked paprika, ground coriander to the fried vegetables and stir-fry for 5 minutes.

Step 3

Combine tofu with tomatoes and finish cooking the omelette. Add finely chopped tomatoes to the pan with tofu and vegetables and cook for 7-8 minutes. If the vegetables are not very juicy, you can pour in 1-2 tablespoons of water. Turn off the heat, add salt and ground pepper to taste. Mix everything thoroughly.

Tofu and Tomato Omelette - FAQ About Ingredients, Baking Time and Storage

Can I substitute fresh garlic with garlic powder in this recipe?

Yes, you can replace fresh garlic with 1/4 teaspoon of garlic powder for every clove used. Add it along with the other spices for even distribution.

How should I store leftovers of this tofu and tomato omelette?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a pan or microwave with a splash of water to maintain moisture.

Is this recipe suitable for a gluten-free diet?

Yes, this tofu and tomato omelette is naturally gluten-free. Just ensure all spices and additives used are certified gluten-free if needed.

Can I make this omelette oil-free for a lower-fat version?

Absolutely! Use a non-stick pan and substitute oil with vegetable broth or water to sauté the onions and garlic without sticking.

How can I add more protein to this dish?

Increase the tofu quantity or add cooked chickpeas or lentils. A sprinkle of nutritional yeast before serving also boosts protein and adds a cheesy flavor.

Can I use other vegetables in this omelette?

Yes, bell peppers, spinach, or zucchini work well. Add sturdy veggies with the onions and leafy greens towards the end to prevent overcooking.

How can I make this omelette spicier?

Add red pepper flakes or a pinch of cayenne with the spices. Serving with hot sauce or fresh chilies also enhances heat.

What are some serving suggestions for this tofu omelette?

Serve with avocado slices, whole-grain toast, or a fresh green salad. A dollop of vegan sour cream or salsa adds extra flavor.

Can I freeze this tofu omelette for later use?

Freezing isn’t recommended as tofu’s texture becomes grainy. For meal prep, refrigerate and consume within 3 days for best quality.

What can I do if my omelette is too dry?

Stir in a tablespoon of unsweetened plant-based milk or broth while cooking. Covering the pan briefly can also help retain moisture.

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