Tofu and Vegetable Shepherd's Casserole
A high-protein, modern twist on a classic casserole with tofu, vegetables, and a savory mashed potato topping, perfect for a quick and healthy meal.
10 min
Prep
15 min
Cook
4
Serves
450
Calories
Macros · per serving
32g protein
52g carbs
15g fat
Ingredients
For 4 servings
- 600 gram firm tofu
- 1 yellow onion
- 2 carrot
- 200 gram frozen peas
- 2 clove garlic
- 4 potato
- 2 tablespoon olive oil
- 3 tablespoon soy sauce
- 2 tablespoon tomato paste
- black pepper — to taste
- salt — to taste
Instructions
- 1
Peel and dice potatoes, then boil in a pot of salted water until tender, about 10 minutes.
- 2
While potatoes cook, chop onion, carrot, and garlic. Cube the tofu into small pieces.
- 3
Heat 1 tablespoon of olive oil in a large skillet over medium heat, add onion, carrot, and garlic, and sauté for 3-4 minutes until softened.
- 4
Add the tofu to the skillet and cook, stirring occasionally, until it begins to brown, about 5 minutes.
- 5
Stir in the soy sauce, tomato paste, black pepper, and frozen peas, cooking for another 2 minutes, then remove from heat.
- 6
Drain cooked potatoes and mash with remaining olive oil, salt, and pepper until smooth.
- 7
Spread the tofu and vegetable mixture in a baking dish and top with mashed potatoes, smoothing to an even layer.
- 8
Broil in the oven on high for 5-7 minutes until the potato topping is golden brown. Remove and let cool slightly before serving.
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