Health on a Plate


Because I love cooking, I also love creating my own recipes. And this one is one of the recent recipe I have come up with. I love everything in this recipe, tofu, okra and mushrooms. I hope you will enjoy this recipe too. Many people who are not familia with tofu often ask me what’s tofu? whenever they see me sharing tofu recipe. Here is the link to my homemade tofu. I make my own tofu at home and it is very easy to do it.


1 block of extra firm tofu

300g of fresh okra

1 cup of sliced mushrooms 

2 large fresh tomatoes 

1 tablespoon of tomato paste 

1 large onion, sliced 

1 medium red bell pepper, sliced 

1 tsp cumin seeds 

1 tsp coriander seeds 

1 tsp of Oregano 

2 tablespoon of oil

1 cup of water

1tbsp of flour mixed with 3 tablespoons of water. To thicken the sauce. 


 First, wash the okra, slice them in long strips, put aside to allow the water to drip 

Drain and press tofu. Slice and put aside 

Wash and slice the mushrooms, put aside. 

 In a pan over medium heat put one tbsp of oil and 2 or 3 tablespoons of water, add Okra straight away, cook stirring frequently until the okra is tender but still looking green. This can take about 3 to 5 minutes. 

Once okra is tender, remove and put aside. In the same pan add another tbsp of oil and put the sliced tofu. Shallow fry the slices for about 3 minutes or until golden brown on both sides. (Or you can bake your tofu instead of shallow fry).

 Once you are done with tofu, remove and add the sliced mushrooms. Here you don’t need to add oil because the mushrooms after a few minutes will start releasing their liquid and that will help them cook without oil. 

 Once it’s done remove and put aside. Now add to the pan fresh tomatoes, onion, bell pepper, and tomato paste. Cook for 3 minutes. Add water,  coriander seeds, cumin seeds and oregano and the flour mixture. 

 Cook for another five minutes or until the sauce thickens. Stir in the tofu mushrooms and okra. Mix everything well together and let it cook for 2 or 3 minutes. 

 Remove from the heat, let the stew cool then serve with anything you want.

2 Responses

  1. This looks delicious. That’s the goodness of having an African girl around. Very creative.

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Dorcas Luboya

Vegan foodie

Hi I’m Dorcas Luboya, I am a qualified health educator.

And thank you for stopping by. Here you will find a collection of healthy and delicious plant-based recipes.

To me cooking is a ministry on its own. Ministering to people is not only preaching, I minister to people through the healthful cooking work.

Dorcas Luboya

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