Healthy Vegan Filipino Tofu Afritada
This dish is originated from the Spanish fritada which is a tomato based stew with mixed vegetables. The replacement of meat will be tofu, chickpeas, and peas. Which is a lot of plant based protein right there! A bed of rice is always served with this stew. Enjoy this Healthy Vegan Filipino Afritada!
Equipment
- big pot
- cutting board
- knife
- measuring cups and spoons
- Pan
- spatula
Ingredients
Vegetables
- 2 tbsp. of garlic equivalent to 6 medium sized cloves
- 1/2 onion
- 4 tomatoes chopped
- 2 bell pepper 1 green & 1 red
- 2 potatoes medium sized
- 2 carrots
Protein
- 15 oz. chickpeas 1 can
- 9 oz. peas 1 can
- 15 oz. extra firm tofu one block
- 1 tbsp peanut butter optional but makes it creamy
Seasonings
- 1/4 tsp pepper season until it is right for you
- 2 tbsp. onion powder season until it is right for you
- 1 tbsp. salt season until it is right for you
- 2 tbsp. garlic powder season until it is right for you
Liquid
- 2 tbsp. maple syrup optional
- 1 cup of veggie broth see notes
- 32 oz. can of tomato sauce
- 2 tbsp coco aminos or 1.5 tbsp soy sauce
Instructions
- First chop up the garlic into a minced size and the onions into dices. Then chop the tomatoes, potatoes, bell pepper, broccoli, carrot, and tofu into the same sizes so they cook accordingly.
- In a big pot on medium heat, add in oil or water to cook the onions until they are translucent (you can stir it around continuously to avoid burning when using water instead of oil) . When it is cooked through, add the garlic and chopped tomatoes. Continuously stir it around until the tomatoes are mixed with the garlic and onion into a paste. This will take more than a few minutes, keep stirring. Add a little water every now and then to prevent anything from sticking to the pan or burning.
- Next, add in the potatoes, bell pepper, and carrots and leave it in for about 5 mins with 1/3 cup of water(or veggie broth) and cover the pot with a lid.
- In a new pan on low to medium heat, fry the chopped tofu. Cook until golden brown on each side. When finished, dry them with a paper towel and leave them aside for now.
- After 5 mins are up, add in the chickpeas, peas, maple syrup, tomato sauce, veggie broth, coco aminos and the seasonings. Change the heat to low and leave it for 15 mins. Adjust the salt and pepper to your likings.
- Add the peanut butter, but optional.
- Next add the broccoli and tofu leave it in for another 7 mins.
- Once the potatoes are cooked, it is done and ready to serve!
Notes
- Frying the tofu is an optional step but it keeps the tofu together from crumbling into pieces in the stew. You can choose to not use tofu, and just use the chickpeas for an easier approach. I added the tofu to the stew for extra protein! The tofu does make it “meaty”.
- For the veggie broth I used the “better than chicken” bouillon paste, so I don't waste a whole container of store bought veggie broth.
Nutrition
Calories: 278kcalCarbohydrates: 50gProtein: 15gFat: 4gSaturated Fat: 1gSodium: 1492mgPotassium: 1284mgFiber: 12gSugar: 17gVitamin A: 4832IUVitamin C: 82mgCalcium: 132mgIron: 6mg
Tried this recipe?Let us know how it was!