BAKED ZUCCHINI and POTATOES with Greek Tofu Feta / Low-FODMAP and Vegan

Yield: 
Makes 6 Servings

This hearty, low-fat casserole will fill you up without weighing you down. The long baking time infuses the flavors throughout and thoroughly tenderizes the vegetables. Serve it alone or with a large side salad for a simple but satisfying meal.

Ingredients: 

1 can (14.5 ounces) no-salt-added diced tomatoes, with juice
¼ cup minced fresh dill, or 1 tablespoon dried dill weed
2 tablespoons chopped fresh flat-leaf parsley, or 2 teaspoons dried parsley
1 tablespoon garlic-infused olive oil
½ teaspoon sea salt, plus more for sprinkling
¼ teaspoon freshly ground black pepper, plus more for sprinkling
4 medium russet potatoes, peeled and thinly sliced
2 medium or 4 small zucchini, thinly sliced on the diagonal
30 pitted kalamata or oil-cured olives, sliced or chopped
3 bell peppers (various colors), sliced into thin strips
1½ cups crumbled Greek Tofu Feta

GREEK TOFU FETA 
½ cup water
½ cup cider vinegar
¼ cup freshly squeezed lemon juice
2 tablespoons chickpea or light miso
1 tablespoon dried oregano
1 tablespoon garlic-infused olive oil
1 teaspoon sea salt
12 ounces super-firm or extra-firm tofu, pressed and cubed

Assembly: 

Preheat the oven to 375 degrees F. Generously oil a large roasting pan (preferably nonstick) or line it with parchment paper or a silicone baking mat. Put the tomatoes, dill, parsley, oil, salt, and pepper in a small bowl and stir to combine.

Layer half the potatoes in the prepared roasting pan and sprinkle with salt and pepper. Top with a layer of half the zucchini, then a layer of half the olives, then a layer of half the bell peppers. Dollop half the tomato mixture over the top as evenly as possible. Layer the remaining potatoes over the tomato mixture and sprinkle them with salt and pepper. Top with a layer of the remaining zucchini, then a layer of the remaining olives, then a layer of the remaining bell peppers. Dollop the remaining tomato mixture over the top as evenly as possible. Cover with foil and bake for 1 hour and 15 minutes. Sprinkle with the feta and bake, uncovered, for 20 minutes, until the mixture is bubbly and the feta is golden brown on top. Serve hot, warm, or at room temperature.

Per serving: 291 calories, 10 g protein, 11 g fat (1 g sat), 39 g carbs, 540 mg sodium, 190 mg calcium, 8 g fiber

Greek Tofu Feta
To make the brine, put the water, vinegar, lemon juice, miso, oregano, oil, and salt in a large bowl and whisk until well combined and the miso is fully incorporated. Add the tofu and gently toss, using your hands, until each piece is well coated with the brine. Take care not to break the cubes. Transfer the tofu and brine to a glass storage container, cover, and refrigerate for 24 to 48 hours before using. If all the cubes aren’t submerged in the brine, gently tilt the container every few hours to ensure all pieces stay well coated. Store the feta in the brine in a sealed container in the refrigerator.

 

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