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2 servings
Prep Time:
20 mins
Cook Time:
10 mins
Meal Types:
Main Dishes
Side Dishes
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Tofu and Vegetable Compote

A puree of carrot, celery, cheddar and pepper mixed with stir-fry green string beans and firm tofu.



  1. Wash and chop the carrots and celery into a medium bowl.
  2. Add a few table spoons of water. Blend in a food processor or with a suitable mixer.
  3. Chop the tofu into squares and stir-fry in a non-stick pan.
  4. Spray a '0 calorie' vegetable oil spray. Until golden brown and firm. Stir in the green beans and the carrot/celery puree.
  5. Heat for a minute or two and mix in the cheddar cheese. (Vegans skip this step.)
  6. Add spices if necessary, pepper or paprika for example. Some herbs if you see fit.
  7. Serve in a bowl, all mixed together, and enjoy!
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Nutrition summary:

There are 133 calories in 1 serving of Tofu and Vegetable Compote.
Calorie break-down: 40% fat, 35% carbs, 25% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 55
Calories 133
% Daily Values*
Total Fat 6.13g 9%
  Saturated Fat 2.754g 14%
  Polyunsaturated Fat 0.876g  
  Monounsaturated Fat 0.292g  
Cholesterol 15mg 5%
Sodium 185mg 8%
Potassium 494mg  
Total Carbohydrate 12.21g 4%
  Dietary Fiber 4g 16%
  Sugars 5.05g  
Protein 8.58g  
Vitamin A 507% Vitamin C 39%
Calcium 33% Iron 14%
of RDI*
(133 calories)
7% of RDI
Calorie Breakdown:
Carbohydrate (35%)
Fat (40%)
Protein (25%)
* Based on a RDI of 2000 calories