- 1 tablespoon Canola oil or olive oil
- 1 extra firm tofu block cut in 1 inch cubes
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 teaspoon chili powder
- 1 large onion chopped white or red onion
- 2 colored peppers cut into cubes ( I use 1 red and 1 yellow)
- 1 pint mushrooms sliced
- salt pepper to taste
- ½ cup cheddar cheese grated
- 3 chopped green onions
- fresh coriander to taste
Heat 1 tablespoon of Canola oil in a large oven-safe skillet over medium high heat. Add the tofu cubes and the spices and grill them until they become crispy on the outside, which should take about 8 minutes.
Toss in all the chopped vegetables (onion, bell peppers, and mushrooms) and sauté them until they become tender. This typically takes about 10 minutes.
Sprinkle the grated cheese evenly over the tofu mixture in the skillet and then place the skillet under the broiler for about 2-3 minutes, or until the cheese is nicely melted and bubbly.
Finish by garnishing the casserole with fresh cilantro and chopped green onions.
Tips
Here are some tips to make your Tofu Casserole even better:
Press the block of Tofu: Before cubing, press it to remove excess moisture. This will help it get crispy on the outside. Place the tofu between paper towels or use a tofu press.
Spice it Up: Adjust the seasonings to your taste. You can add chili powder, cumin, or smoked paprika for a smoky and spicy flavor. Experiment with different herbs and spices to suit your palate.
Broiling Time: Keep a close eye on the broiler when melting the cheese to avoid burning it. The cheese should be golden and bubbling, but not charred.
Calories: 210kcal | Carbohydrates: 15g | Protein: 16g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 14mg | Sodium: 175mg | Potassium: 756mg | Fiber: 4g | Sugar: 7g | Vitamin A: 2153IU | Vitamin C: 81mg | Calcium: 155mg | Iron: 2mg