Tofu Picadillo

Diet and nutritionDiet and meal planningCKD diet

Recipe by: María Eugenia Rodríguez León, MS, RDN, CSR, LND

Tofu Picadillo: A plant-based twist on the traditional dish with tofu, olives, and spices. Quick, flavorful, and low in sodium.
Meal TypeDinner, Lunch 
DietsDairy free, Gluten free, Low sodium, Vegan 
Ingredients
Yield:
2 servings
  • 1 tablespoon olive oil
  • ¼ cup yellow onion, diced
  • ¼ cup red bell pepper, diced
  • 1 tablespoon tomato paste
  • 2 tablespoons sofrito
  • 4 cloves garlic, minced
  • 1 teaspoon dried parsley
  • ½ teaspoon smoked paprika
  • 2 teaspoons dried cumin
  • 2 teaspoons dried oregano
  • ½ cup water
  • ⅛ teaspoon salt
  • 4 green olives, chopped
  • 8 ounces firm or extra firm tofu, mashed with a fork
  • Cilantro, fresh (optional)
Directions
Prep: 10 min, Cook: 15 min, Total: 25 min
  1. Preheat a large skillet on the stove over low heat.
  2. Add oil, onions, and peppers. Sauté for 8 minutes.
  3. Add the remaining ingredients. Cook for 5-8 minutes.
  4. Serve hot and garnish with fresh cilantro if desired. You can serve it over rice or pasta. Also, you can use it to make tacos or burritos.

 

Substitutes:

- If you don't have tomato paste, you can use ¼ cup unsalted tomato sauce.

- If you don't have sofrito, you can add more onion and bell pepper.

- You can change tofu for ground turkey or lean ground beef.

 

Nutritional Information

256 calories

12g carbohydrates

3g fiber

0g added sugar

17g protein

18g total fat

3g saturated fat

279mg sodium

475mg potassium

492mg calcium

214mg phosphorus