Vegetarian

Chick Pea, Tofu and Veggie Medley is for Lunch.

Chick Pea, Tofu and Veggie Medley takes 120 minutes to prepare.

Chick Pea, Tofu and Veggie Medley takes 30 minutes to cook.

Chick Pea, Tofu and Veggie Medley makes 4 servings.

The ingredients for Chick Pea, Tofu and Veggie Medley are:

.5 block Firm Tofu (optional)
For the marinade:
1 tbsp stir-fry or teriyaki sauce/marinade
1 tsp sesame oil
1 tsp apple cider vinegar
1 clove minced garlic
*for spice- a dash ground red pepper

I can chick peas
2 cups fozen mixed veggies (i prefer carrots, lima beans, peas, green beans and corn)
1 small onion or half of a large onion
1 clove minced garlic
1 cup vegetable stock/broth
1 tbsp extra virgin olive oil
1 bay leaf
1 tsp basil
salt and pepper

Here is how you make Chick Pea, Tofu and Veggie Medley:

Chop tofu into small cubes and place in a bag or container. Add marinade, sesame oil, garlic and vinegar. Mix well and let marinade for at least 2 hours. (This can be done the night before for less prep time.)Drain the can of chick peas and put them in a small pot. Fill with about 1 cup of vegetable stock and put one bay leaf in the pot. Cover and simmer over low for 10 minutes. Take the frozen veggies and put them in the pot with the chick peas for about 10 more minutes or until thawed. While veggies are thawing, chop the onion and place in a skillet with olive oil, garlic and basil. Sautee over medium heat until tender. After the onion is ready, dump the whole pot of chick peas, veggies and stock into the skillet. Cover and let simmer for about 10 minutes or until the veggies are soft and stock is absorbed. Stirring frequently. Once ready, put the tofu into the skillet and toss the mixture. Cover and simmer for about 5 minutes until the tofu is heated throughout.Serve alone or over rice.Number of Servings: 4Recipe submitted by SparkPeople user CKSMITH84.

The nutritional information for Chick Pea, Tofu and Veggie Medley is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 285.1

• Total Fat: 11.5 g
• Cholesterol: 0.0 mg
• Sodium: 1,083.9 mg
• Total Carbs: 31.1 g
• Dietary Fiber: 9.5 g
• Protein: 15.1 g

The dietary needs meet for Chick Pea, Tofu and Veggie Medley is Vegetarian