Green Goddess Spicy Tofu

This dish takes 5 minutes to prep and 10-15 min to cook. It is the perfect meal to enjoy in a salad, as-is or in a wrap to-go, and it satisfies all types of dietary preferences!

Ingredients for the Tofu: 
1 tbsp ghee
1 pack extra firm organic tofu
¼ cup slivered almonds
½ cup garbanzo beans, rinsed and drained
¼ cup cherry tomatoes, halved
1 tsp curry seasoning
⅓ tsp cayenne
salt and pepper to taste

For the Green Dressing:
½ bunch parsley
5 green onions
Handful of spinach
Juice of 2 lemons
2 tbsp dijon mustard
3 tbsp extra virgin olive oil
Splash of water


  1. Cube tofu into small, bite-sized pieces.
  2. Heat a large skillet to medium high heat (use a large skillet so as not to overcrowd the tofu). Add ghee and then the tofu and spices, cooking for about 10-15 min. Toss occasionally to evenly brown tofu.
  3. Add the drained garbanzo beans and the slivered almonds and toss to combine. Continue to cook on low while preparing the Green Dressing.
  4. In a blender or food processor, add all the ingredients for the dressing minus the olive oil. While the blender is on and the ingredients are beginning to get pulverized, slowly add the oil until it is all incorporated. Then add water to thin out slightly.
  5. Turn off the heat and pour the dressing over the cooked tofu, mixing thoroughly. Add the halved tomatoes and a pinch of salt and pepper. Toss to combine.

Serving Suggestions: Enjoy over a bowl of mixed greens, roasted veggies of choice, or as a wrap!  Enjoy!

Recipe Info: This tofu meal is vegetarian, gluten and grain-free, and packed with healthy fats, fiber and protein. This meal is also safe for anyone who is following a low FODMAP* diet. It uses ghee, instead of butter, olive oil or vegetable oil, to cook the tofu, and extra virgin olive oil for the dressing. Why these particular fats?

Ghee is a type of clarified butter, commonly used in South Asian cuisine. Similar to regular butter, it is usually made from cow’s milk, but it is simmered to separate the milk solids from the liquid. The milk solids are then removed, which means that ghee has less lactose than regular butter, so is more friendly to people who have dairy sensitivities or who are lactose intolerant. Ghee also has a high smoke point; meaning it can be brought to a high temperature before it starts to smoke and will not lose its nutritional value when cooked over high heat.

On the other hand, extra virgin olive oil, which has a low smoke point, is a much better option for a dressing (like the sauce in this recipe). When adding the olive oil in this recipe, it is poured over the cooked tofu after the heat was turned off. This allows it to keep its nutritional value and maintain its flavor. Extra virgin olive oil has powerful antioxidants that are particularly beneficial for your heart, brain, and joints. According to several studies, extra virgin olive oil lowers inflammation and improves the lining of your blood vessels to protect against heart disease (Healthline, Benefits of Olive Oil). Tip: keep your olive oil in a cool, dry, dark place, to prevent it from going rancid.

*What is FODMAP?

In short, FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. FODMAPS are a type of carbohydrate that can cause digestive issues for some people. 

Some of these carbs include:
Fructose: Fruits high in sugar, agave, and honey
Lactose: Dairy
Fructans: Wheat, onions, garlic
Galactans: Beans, lentils, and soybeans
Polyos: Sugar alcohols, fruits with seeds or pits

If you are interested in learning more about a low-FODMAP diet, always check with a registered dietitian or nutritionist before starting any extreme dietary changes. 

We hope you enjoy this recipe, created by LulaFit’s own personal chef Dana Bujalski!

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