Chunky Tofu Casserole

Nutritional Information

Tofu is low in calories, is cholesterol-free and high in protein and calcium.

100grams firm Tofu
1 1/2dessertspoons miso
1/2cup rolled oats
Black pepper
Parsley
Tarragon
1/2teaspoon dill seeds

1 Sweet Chilli or small capsicum
1 medium sliced onion
1 small parsnip
1 medium carrot
1 medium slice pumpkin
1/2 cup green beans
1/4 cup peas

In a medium sized casserole dish dissolve the miso in boiling water and add rolled oats. Chop the
vegetables into a “chunky” dice, slice onion, chop capsicum and add to the casserole. Add black
pepper, dill seeds, 2 sprigs of parsley and a small sprig of tarragon. If you do not have fresh herbs
use a dessertspoon of parsley and a scant teaspoon of tarragon. Stir well and cover with water.
Cook in oven at 160c for 1 1/2 hours.
Chop the tofu into approx. 2cm dice. Heat a little oil in a non-stick saucepan (enough to just cover
the bottom) and when hot fry the tofu. When the first side is lightly brown turn and lightly brown the other. (I find by cooking just the two sides the tofu retains its shape but still remains a little soft). Drain on absorbent paper.
Add to casserole after about 45minutes, stir gently and adjust seasoning to your taste. It may need
thickening before serving (use a small amount of cornflour or arrowroot, mixing in water first).

Serve with Baked or Jacket Potato
Serves 2

*** The vegetable combination is optional but this tends to be a light slightly sweet casserole rather
than savoury.