Lunch & dinner

Bean and tofu stew with plantain

  • Lunch & dinner
  • West & East African
  • 35 min hands-on
  • Vegan
  • Halal

Ingredients

One standard portion

  • 170g firm tofu
  • 135g plantain
  • 5g rapeseed oil (1 tsp)
  • 80g cooked kidney beans
  • 100g tomatoes
  • 50g peppers
  • 30g onion

Season as the method describes. Spices, salt, lemon and water aren’t weighed or counted below.

Per portion

Calories
621kcal
Protein
36g
Carbs
74g
Fat
20g

Added up from each ingredient’s typical values per 100g. A standard portion is this meal’s share of a 2,000 kcal day.

Method

  1. Fry the onion and peppers in the oil; add the tomato and simmer ten minutes.

  2. Add the beans and cubed tofu; cook fifteen minutes more.

  3. Serve with the roasted plantain.

In a plan

This is one of the dishes our plans cook from, and plans serve it for lunch or dinner, or as the iftar meal in Ramadan. There, the firm tofu, plantain and rapeseed oil are weighed out to your own numbers; everything else stays as written.

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General guidance, not medical advice. Please check with your doctor if you have a medical condition, are pregnant, or are new to exercise. Check every ingredient against your own allergies.