Congo Tofu (Or Chicken)

May 16, 2023May 16, 20230 3
Congo Tofu (Or Chicken) recipe with peanut sauce
in Main

Prep

10 min

Cook

40 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 packages extra firm tofu ( not silken )
2 medium onions or 2 large onions , chopped
2 -3 garlic cloves , minced
1 inch piece fresh ginger , peeled & minced
1 jar spaghetti sauce ( cheap stuff is fine )
1 cup creamy peanut butter ( not chunky )
2 tablespoons peanut oil
1 can tomato paste
2 cups cooked chickpeas , drained
chopped fresh cilantro ( optional ) or chopped fresh basil ( optional )

Nutrision Information

Servings Per Recipe
6
Calories
480
Sugar
12g
Fat
30g
Congo Tofu (or Chicken) is a delicious and easy-to-make recipe that has a rich flavor profile thanks to the tangy spaghetti sauce and peanut butter sauce. This recipe is perfect for a quick dinner or for meal prep as it's straightforward to assemble and provides enough protein for a balanced meal. The dish has its roots in Congolese cuisine, where it's known as mafe.

Instructions

1.Preheat oven at 375°F.
2.Drain tofu of packaging water and pat dry.
3.Cut the tofu into cubes (around 1 inch).
4.In a 9x13 baking dish, mix all of the ingredients except for the cilantro or basil.
5.Bake uncovered for 30-40 minutes or until the onions are soft and the tofu is brown on top.
6.Garnish with cilantro or basil.

PROS

This dish is a great source of protein and contains healthy fats from peanut butter.

It’s also vegan-friendly and gluten-free.

You can use either tofu or chicken to make this recipe.

CONS

The dish is high in calories and carbohydrates due to the peanut butter sauce and spaghetti sauce used as a base.

It may not be suitable for individuals with peanut allergy.

HEALTH & BENEFITS

This recipe provides a substantial amount of protein, healthy fats, and fiber, aiding in satiety and maintaining a healthy weight.
The dish also contains vitamins and minerals like vitamin C, iron, and magnesium from the onions and chickpeas which contribute to a healthy immune and digestive system.

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