NUTRITION

SERVINGS

INGREDIENTS

1 small ripe plantain (~150g)

225g extra-firm tofu

1/3 cup chickpeas (~55g)

1 medium red bell pepper

1/2 medium red onion

2 garlic cloves

2 tbsp fresh parsley

1/2 tbsp olive oil

1/2 tsp dried thyme

Salt & pepper to taste

PREPARATION

• 1

  Peel the plantain and cut it into 1/2-inch cubes. Pat dry.

• 2

  Press the extra-firm tofu to remove excess moisture and then cut into similar-sized cubes.

• 3

  Rinse and drain the chickpeas if using canned.

• 4

  Dice the red bell pepper and slice the red onion thinly. Mince the garlic.

• 5

  Heat 1/2 tablespoon olive oil in a large non-stick skillet over medium heat. Add the tofu cubes and sprinkle lightly with salt, pepper, and dried thyme. Sauté until the tofu turns lightly golden on all sides, about 5-7 minutes.

• 6

  Add the plantain cubes to the skillet and continue cooking for another 5 minutes, stirring occasionally until they begin to crisp up on the edges.

• 7

  Mix in the chickpeas, red bell pepper, red onion, and minced garlic. Cook for an additional 3-4 minutes so that the vegetables soften slightly without losing their crunch.

• 8

  Stir in the fresh parsley, adjust seasoning with salt and pepper, and remove from heat.

• 9

  Transfer the hash to a plate, and enjoy this versatile dish as a hearty breakfast, a light lunch, or a satisfying dinner.