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Tofu and Mushrooms In Pesto Sauce

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Ingredients

Adjust Servings:
150g Tofu
Green Pesto
100mk *coconut cream Sour Cream *coconut cream for vegan version
hand full or more Mushrooms
5-6 Kalamata Olives
Optional not for vegan version Feta Cheese
2 TBSP Grass-Fed Ghee

Nutritional information

572
Calories
55.6g
Fat
19.3g
Saturated Fat
75mg
Cholesterol
360mg
Sodium
7.3g
Carbohydrate
1.5g
Fiber
1.9g
Sugars
13.8g
Protein
126mcg
Vitamin D
303mg
Calcium
3mg
Iron
294mg
Potassium

Tofu and Mushrooms In Pesto Sauce

This recipe can fit vegetarians, low carb diet and even vegan with small changes.

  • 35 minutes
  • Serves 2
  • Medium

Ingredients

Directions

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I make this Tofu and Mushrooms In Pesto Sauce for my vegetarian days (It can be made vegan too). I like to eat vegetarian only at least once or twice a week. This is one of my Mediterranean low carb and vegetarian dishes. Originally, I wanted to make this with Tempeh and not tofu however I couldn’t find it. After searching the health stores, it seems like it’s difficult to find Tempeh lately.

Tempeh is originated in Indonesia. It’s fermented soy that can work as a great healthy substitute for chicken or meat. Tempeh is a great source for protein, magnesium, calcium, manganese, iron, phosphorus. It’s also low in carbs and sodium, therefore, makes it great for low carb vegetarian and vegan dishes. Tofu is more questionable when it comes to the question of whether it’s healthy or not.  I made sure to get organic non-GMO tofu.

How to make the Tofu and Mushrooms In Pesto Sauce

I make this recipe in a very similar way to my Mediterranean Chicken and Mushrooms in Pesto recipe. Lately, I make pesto and keep it in the fridge so it’s easy to use it in the dish. The pesto is a great all-around spread. My kid loves it on his gluten-free pasta and sandwich or toast. I like to add it to my salads and light evening meals to get more fat into my dinner. In this dish, I mix the pesto with sour cream to make it’s thick and rich. For my vegan friends, you can easily substitute the sour cream with coconut cream.

Although it’s an easy dish to make, it has a few steps. After making my pesto, I fry the tofu and mushrooms just a little bit with grass-fed ghee. I don’t fry them too much because they will go into the oven too. Next, I add the mushrooms and tofu to oven cookware I add a few kalamata olives and feta cheese.  In the vegan version, I’m not adding feta because it’s dairy. On top, I add the mix of pesto and sour cream (or coconut cream) and i put it in the oven at about 400f (190-200c) for 15 min.

Serving suggestions

I love to make this for lunch. I enjoy eating it as a main dish with cauliflower rice or some roasted cauliflower on the side or even stir fry cabbage. For a non-low carb meal, I just add vegetable buckwheat or quinoa.

 

 

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Steps

1
Done

1. Make the pesto - Grind a cup of organic basil with some pine nuts then add a small garlic clove, parmesan cheese (or substitute for vegans), salt and pepper. Grind more and add olive oil slowly until it becomes one great spread. Taste. You can see the complete recipe in our recipes section.
2. Cut the tofu and mushrooms into cubes. prepare 5-6 pitted olives.
3. In a pan cook the tofu and mushrooms but not too much about 1:30-2 min while stirring.
4. Mix the pesto with sour cream or coconut cream.

2
Done

1. Add the mushrooms and tofu into an oven cookware
2. On top add the kalamata olives and feta cheese.
3. Pour the pesto and cream mix on top and to the oven for 15 min

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