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Vegetable Marengo

Vegetable cooking spray 
1 package firm tofu, cut into 1” chunks 
2 medium onions, cut into wedges 
2 medium zucchini, cubed 
2 red bell peppers, sliced 
1 cup shitake mushrooms, diced 
2 cloves garlic 
1 tbs. Flour 
1 can (14.5 oz) reduced-sodium whole tomatoes, undrained, coarsely chopped 
¾ cup low-sodium vegetable broth 
1 strip orange rind (3” x 1”) 
½ tsp. dried thyme leaves 
½ tsp. dried oregano leaves 
1 bay leaf 
pepper, to taste 
3 cups cooked whole wheat couscous or rice, warm 
Parsley, finely chopped, as garnish 

1. Spray large saucepan with cooking spray; heat over medium heat until hot. Add tofu and cook until brown on all sides, 8 to 10 minutes. Remove from skillet and reserve. 
2. Add onions, zucchini, mushrooms, peppers, and garlic to saucepan; sauté 5 minutes. 
3. Stir in flour and cook 1 to 2 minutes longer. Add tomatoes, broth, orange rind, herbs and reserved tofu; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 10 to 15 minutes. Discard bay leaf. 
4. Serve mixture over couscous, garnish with parsley. 

Yield: 4 (1 ¼ cup) servings 

Nutrients per serving: 
total calories = 344, 6.1g fat, 1.2g sat fat, 61g carbohydrate, 15.7g protein, 10.8g fiber, 5mg iron, 114mg vitamin C, 70mg sodium