Tofu tomato olive pot
Firm tofu, cherry tomatoes, olives and herbs with no cooking required.
Nutrition shown for one prepared snack portion, not per 100g.
- Calories
- 196
- Protein
- 17.9g
- Fat
- 10.4g
- Carbs
- 7.5g
- Sugars
- 4.2g
- Fibre
- 2.1g
- Salt
- 1.2g
Ingredients
- 180g firm tofu
- 90g cherry tomatoes
- 20g olives
- oregano
Prep
Estimated prep time: 5 minutes.
- Cube the tofu.
- Add tomatoes and olives, then season.
Notes
- Best when
- A good no-cook savoury pot for warm afternoons or evenings when you want something more substantial than raw vegetables.
- Substitutions
- Use cucumber instead of tomatoes, capers instead of olives, or basil instead of oregano; keep salty additions measured.
- Storage and safety
- Keep opened tofu refrigerated in clean water if saving the rest, and follow the pack guidance for how long to keep it.
- Why it fits
- Firm tofu provides the protein base, while tomatoes and a small olive portion add flavour and volume without pushing the snack over 220 kcal.
Evidence
Macros calculated from cited ingredient values for one pot.
- FRIDA Food Data: Tofu, soy bean curd (Food ID 272) Primary tofu macro source.
- FRIDA Food Data: Tomato, ripe, raw, origin unknown (Food ID 52) Tomato macro reference.