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Spiced Tofu Ratatouille

Meal Info

Serves: 4

Time: 30 mins

Food Plan Info

Protein: 1

Free Veg: 2

Great in salads, stir fry and curries, tofu is very simple to prepare and can be cooked in many different ways to change its texture from smooth and soft to crisp and crunchy. Tofu, or bean curd, is derived from soya and is a popular ingredient in Thai and Chinese cookery. Tofu is a great source of protein as it contains all eight essential amino acids meaning it is “complete”. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

For women experiencing the menopause, tofu may be a great option to include in the diet. Tofu contains a group of phytoestrogen chemicals found in plant foods called isoflavones. These isoflavones have a similar structure to the hormone oestrogen meaning they mimic the action of oestrogen produced by the body, naturally binding to receptor sites in human cells. During the menopause, the body’s natural production of oestrogen stops and symptoms may arise. As phytoestrogens can mimic the effect of oestrogen, many women find they can help relieve menopausal symptoms, reducing hot flushes and fatigue.

Serves 4
Time: 30 min

Protein 1
Free Veg 2


1 aubergine
280g of extra firm tofu
1 white onion
1 can of chopped tomatoes
1 red chilli finely sliced
300g of cherry tomatoes
3 handfuls thai basil
4 garlic cloves
3 tbsp soy sauce
1 tbsp medium curry powder
1 tbsp cumin powder
50ml red wine
1/2 tsp salt
1/2 tsp black pepper


1. Using low calorie spray, start by sautéing the tofu in a large pan on high heat.
2. Add the cumin, curry powder, chilli and soy sauce and sauté some more. Add the chopped onions and turn down the heat.
3. Sauté until onions are translucent and the tofu turns light brown and fragrant.
4. Add the chopped aubergine and sauté a little more.
5. Add a can of chopped tomatoes and cover the pan with a large lid, keep heat on low.
6. Cook for about 10 minutes. Add the cherry tomatoes, wine, garlic and thai basil and cook with the cover off for another 5 minutes. Season with the salt and pepper.

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