The Parsi dish Tameta per Eedu, or eggs over tomatoes, gets a refreshingly vegan and low-carb makeover.
This recipe for Tomatoes with Tofu “Eggs” is my veganized version of a popular dish made by India’s Parsi community, where a spicy tomato sauce is blanketed with eggs, much like a shakshuka. In this eggless version, tofu stands in very nicely for the eggs, soaking in the saucy flavors and providing heart-healthy protein. With just seven net carbs per serving this is the perfect recipe for low-carb eaters, but anyone can enjoy it. Serve it over a piece of toast for breakfast or with rotis for a delicious and nutritious lunch or dinner.
The Parsis are a small community embedded within India’s multi-ethnic fabric, but their impact on the country’s cuisine–as well as India’s, and even the world’s, cultural and economic landscape–has been flamboyant and outsized (think Freddie Mercury and the Tata family).
Over the years I’ve shared vegan versions of the somewhat meat-, fish- and egg-centric foods created by Parsis that are beloved across India, including this vegan Tofu “Prawn” Patia and these Spiced Potatoes and Tofu “Eggs.” Today, I have for you a vegan version of a fingerlicking-good and unusual Parsi dish that’s just as good and makes for good eats any time of day: Tomatoes with Tofu “Eggs”.
Tameta per Eedu, as this dish is originally known, is not unlike a shakshuka, that popular Middle Eastern and North African dish of tomato and eggs. That may not be surprising, given that the Parsis immigrated to India from Persia (now Iran) centuries ago, bringing with them food traditions that they adapted to their new home.
In this dish, a spicy-sweet tomato sauce cradles soft eggs, creating a nice flavor and texture contrast. For my vegan version I replace the eggs with super firm tofu cubes, which drink in the perfectly spiced sauce. Tofu, like eggs, are low-carb, and with just seven net carbs per serving, this delicious dish is within the sights of those who are looking to eat healthier this holiday season and into the new year.
- They are delicious. The tomato sauce is creamy and deliciously but not overwhelmingly spiced and it has a dash of sweetness, which adds complexity. The tofu cubes are soft and packed with flavor.
- They are healthy. With just 125 calories and nine grams of protein in each serving, this is a nutritious dish by any standard.
- They are perfect for low-carb eaters. There are seven net carbs in each hearty serving. Even if you are severely restricting carbs in your diet you can enjoy this dish without any guilt. If you’re a low-carb, high-fat eater you can easily tweak the amount of fat by using more oil to saute the onions and tomatoes.
- They are easy to make. The difficulty level for this recipe is quite low. There is really no expertise needed, all you need to do is chop up a few ingredients and saute them. Anyone can do it.
- They are one-pot. Easy cleanup, a cook’s best friend.
- 1 tbsp avocado oil. You can also use extra virgin olive oil. While I usually don’t usually recommend olive oil in Indian cooking, Parsi cuisine, like some Goan Catholic cuisine influenced by the Portuguese, can be an exception because the flavors work together.
- 1 medium onion. Dice them finely so they melt into the sauce.
- 1 tsp ginger garlic paste
- 1 small green chili pepper. You can use a jalapeno or serrano or any green chili pepper that’s not too spicy. This is optional, however, if you are sensitive to heat. You can also deseed the pepper. Keep in mind there is also ground black pepper and paprika in this recipe.
- 3 medium tomatoes. Chop these finely so they, too, like the onions, melt into the sauce.
- 1 tbsp tomato paste. This helps amp up the delicious tomato flavor.
- Ground spices: ½ tsp ground cumin, 1 tsp ground coriander, ½ tsp turmeric, ½ tsp paprika (optional, for color) and ½ tsp garam masala.
- 1 teaspoon erythritol or monk fruit sweetener. If you are not low-carb, you can use a tablespoon of brown sugar or jaggery.
- 14 oz super firm tofu (or extra firm, pressed. Cut into small cubes)
- Salt and ground black pepper to taste.
- Heat oil in a skillet. Add the onions with a pinch of salt and pepper and saute until the onions brown.
- Add ginger garlic paste and saute a couple more minutes.
- Add the tomatoes, stir them in, then stir in the tomato paste.
- Add the powdered spices–turmeric, paprika, if using, ground cumin and coriander and garam masala. Mix well.
- Let the tomatoes cook down until darkened and jammy, about 8-10 minutes. Stir in the sweetener–erythritol or monk fruit, if low-carb. Others can use a tablespoon of jaggery or brown sugar.
- Stir in the tofu cubes and mix well. Warm through. Garnish with a couple of tablespoons of chopped cilantro, if desired.
- Serve hot or warm.
Calories: 125kcal | Carbohydrates: 10g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Potassium: 475mg | Fiber: 3g | Sugar: 5g | Vitamin A: 956IU | Vitamin C: 17mg | Calcium: 55mg | Iron: 2mg