Tofu and aubergine peanut stew
A mild tomato stew with tofu, aubergine and a measured peanut sauce.
About 40 min · 500 kcal · 34 g protein per serving
Vegan
Black bean and quinoa cakes
Baked bean and quinoa cakes with a roasted pepper dip.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the cakes hold together without chilling
- Confirm the bake time
- Photograph the finished plate
- Time
- About 50 min
- estimated
- Serves
- 2
- see below
- Energy
- 345 kcal
- per serving
- Protein
- 17 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, soya. Check the labels on packaged ingredients:
- black beans. The record is for a reduced-salt tin. Standard tins carry more sodium; rinsing removes some of it.
- rolled oats. UK allergen law lists oats among the cereals containing gluten. If you avoid gluten, buy oats labelled gluten-free.
- roasted red peppers from a jar. Jarred peppers are packed in brine and can contain sulphites; check the label.
Cooking steps
Stir the ground flaxseed into the water and leave it for 10 minutes to thicken.
Heat the oven to 200°C / 400°F (180°C fan) and line a tray. Mash the black beans roughly, leaving plenty whole, then mix with the quinoa, oats and the flaxseed gel.
Shape into four cakes. If the mixture is too soft to hold, refrigerate it for 20 minutes and try again.
Put the cakes on the tray, brush with the oil and bake for 22 to 25 minutes, turning once, until firm and browned.
Blend the roasted peppers with the silken tofu until smooth and serve as a dip.
The useful detail
Chill the mixture if it is difficult to shape. Twenty minutes in the fridge firms the flaxseed gel, and cakes that hold together cold hold together hot.
Make it work for you
One serving is Two cakes with half the dip. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
White beans instead of black
Creamier and milder; they mash more readily.
Per serving: about 30 kcal more, about 2 g more protein, about the same fat.
Cooked rice instead of quinoa
Stickier, which helps the cakes hold. Use about 60 g dry, cooked.
Per serving: about 20 kcal more, about 1 g less protein, about 1 g less fat.
Peppers you roast yourself
Two peppers, about 200 g raw, roasted and peeled. No brine, and the sodium becomes calculable.
Per serving: about the same energy, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegan cake bound with flaxseed rather than egg. Sodium is not calculated, because the jarred peppers' brine is not in their record.
| Energy | 345 kcal |
|---|---|
| Protein | 17 g |
| Fat | 9 g |
| of which saturates | 1 g |
| Carbohydrate | 51 g |
| of which sugars | 5 g |
| Fibre | 14 g |
| Sodium | not calculated |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| ground flaxseed | 10 g | FDC 169414Seeds, flaxseed | 53 kcal | 1.8 g |
| water | 30 g | No energy | 0 kcal | 0.0 g |
| black beans | 250 g | FDC 175238Beans, black, mature seeds, canned, low sodium | 228 kcal | 15.1 g |
| cooked quinoa | 150 g | FDC 168917Quinoa, cooked | 180 kcal | 6.6 g |
| rolled oats | 20 g | FDC 173904Cereals, oats, regular and quick, not fortified, dry | 76 kcal | 2.6 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| roasted red peppers from a jar | 150 g | FDC 2710799Red pepper, cooked, as ingredientCalculated as plain cooked red pepper, FoodData Central's closest record. Jarred peppers are packed in salted brine that the record does not include, so sodium is left uncalculated for any recipe that uses them rather than shown too low. | 50 kcal | 1.5 g |
| silken tofu | 100 g | FDC 172449Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Calculated with FoodData Central's soft tofu record, the closest it holds to silken tofu. | 61 kcal | 7.2 g |
| Whole recipe | Divided by 2 | 687 kcal | 34.8 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. sodium could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The cakes firm up cold and reheat well in a dry pan.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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About 1 hr 15 min · 480 kcal · 31 g protein per serving
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