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
Tofu and roasted grape spelt salad
Warm spelt with tofu, roasted grapes and parsley.
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 spelt cooks tender in 25 to 30 minutes
- Confirm the tofu browns in 30 minutes
- Photograph the finished bowls
- Time
- About 45 min
- estimated
- Serves
- 2
- see below
- Energy
- 500 kcal
- per serving
- Protein
- 34 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, soya.
Cooking steps
Cook the spelt in plenty of boiling water for 25 to 30 minutes, until tender but chewy, then drain it.
Meanwhile, heat the oven to 200°C / 400°F (180°C fan). Toss the tofu and carrots with the oil on a lined tray and roast for 20 minutes.
Scatter the grapes over the tray and roast for 10 minutes more, until they have softened and some have split.
Fold everything through the warm spelt with the lemon juice and parsley, adding the grapes last and gently, so some stay whole.
The useful detail
Add roasted grapes gently so some remain whole. Burst grapes sweeten the whole bowl; whole ones give you something to find, and you want both.
Make it work for you
One serving is Half the salad, a deep bowlful. 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.
Pearl barley instead of spelt
Rounder and softer, with a similar chew.
Per serving: about 5 kcal more, about 2 g less protein, about 1 g less fat.
Tempeh instead of tofu
Firmer and nuttier, and it browns faster in the oven.
Per serving: about 70 kcal more, about 5 g more protein, about 3 g more fat.
Cherry tomatoes instead of grapes
Savoury rather than sweet, and a quite different salad.
Per serving: about 40 kcal less, 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 grain salad with tofu doing the protein work. Roasting the grapes concentrates their sweetness, so none is added.
| Energy | 500 kcal |
|---|---|
| Protein | 34 g |
| Fat | 19 g |
| of which saturates | 3 g |
| Carbohydrate | 58 g |
| of which sugars | not calculated |
| Fibre | 11 g |
| Sodium | 60 mg |
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 |
|---|---|---|---|---|
| spelt | 100 g | FDC 169745Spelt, uncookedFarro and spelt are closely related wheats sold under both names; this uses FoodData Central's spelt record. | 338 kcal | 14.6 g |
| firm tofu | 300 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 432 kcal | 51.8 g |
| carrot | 100 g | FDC 170393Carrots, raw | 41 kcal | 0.9 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| grapes | 150 g | FDC 174683Grapes, red or green (European type, such as Thompson seedless), raw | 104 kcal | 1.1 g |
| lemon juice | 10 g | FDC 167747Lemon juice, raw | 2 kcal | 0.0 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 999 kcal | 68.6 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. of which sugars 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. Good cold; dress it again with a little lemon.
- 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
Tempeh and pearl barley stuffed cabbage
Soft cabbage rolls with tempeh, barley and tomato sauce.
About 1 hr 15 min · 480 kcal · 31 g protein per serving
Vegan