Tofu and tahini delight
Preparation time:
Recipe highlights Serves: 4
- Good source of calcium, iron
- Suitable to microwave
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Gluten free
- Egg free
- Easy to swallow
- Vegetarian
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Ingredients
- 500 g silken tofu
2 tablespoons tahini
2 tablespoons gluten free, salt reduced soy sauce, (or gluten free Tamari sauce)
2 cloves garlic, finely chopped
1/2 cup full cream yoghurt
1/2 teaspoon dried saffron
1 small onion, grated
1 teaspoon oregano
Cooking method
-
1. Pre heat oven to 180°C.
2. Drain and dice tofu into approximately 3cm cubes and place in a shallow ovenproof dish.
3. Mix tahini, soy sauce, garlic, yoghurt, saffron and onion together until well blended.
4. Pour over the tofu and sprinkle with oregano.
5. Bake uncovered in oven for 15-20 minutes until golden brown on the top.
6. Blend together until desired consistency. Serve immediately.
Notes: If you are preparing food for people on a gluten-free diet, always check the ingredients on all food labels, especially any prepared items like sauces.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 186.25g | 100.00g |
| Energy (kJ) | 1015.66kJ | 545.32kJ |
| Protein (g) | 19.41g | 10.42g |
| Total fat (g) | 15.67g | 8.41g |
| - Saturated fat (g) | 2.72g | 1.46g |
| - Polyunsaturated fat (g) | 7.57g | 4.06g |
| - Monounsaturated fat (g) | 4.43g | 2.38g |
| Cholesterol (mg) | 5.20mg | 2.79mg |
| Carbohydrate-available (g) | 4.21g | 2.26g |
| CarbohydrateSE (g) | 4.21g | 2.26g |
| - Sugars (g) | 2.92g | 1.57g |
| Water (g) | 137.85g | 74.02g |
| Dietary fibre (g) | 4.49g | 2.41g |
| Thiamin (mg) | 0.18mg | 0.10mg |
| Riboflavin (mg) | 0.25mg | 0.14mg |
| Niacin (mg) | 1.33mg | 0.71mg |
| Niacin equivalents (mg) | 6.36mg | 3.42mg |
| Vitamin C (mg) | 0.57mg | 0.30mg |
| Total folate (ug) | 48.06ug | 25.80ug |
| Total vitamin A equivalents (ug) | 29.29ug | 15.72ug |
| Retinol (ug) | 11.81ug | 6.34ug |
| Beta carotene equivalents (ug) | 101.20ug | 54.34ug |
| Sodium (mg) | 703.69mg | 377.82mg |
| Potassium (mg) | 356.19mg | 191.24mg |
| Magnesium (mg) | 133.73mg | 71.80mg |
| Calcium (mg) | 560.69mg | 301.04mg |
| Phosphorus (mg) | 304.77mg | 163.63mg |
| Iron (mg) | 11.89mg | 6.38mg |
| Zinc (mg) | 2.11mg | 1.13mg |
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Source: Recipe developed and tested by Consumer Science students studying Community Nutrition at RMIT University, 2003
This recipe was orginally published as:
Tofu and tahini delight
Recipe publication date on: 10/02/2003
Last reviewed on: 14/11/2013
