Drop the tofu into the boiling water. Bring the water back to a boil and cook for 1 minute. Drain the tofu into a colander that has been lined with a clean dishtowel. Run cold water over the tofu to cool it off for easier handling. Twist the dishotwel and press the tofu to squeezeout the excess water. When the tofu has been adequately pressed, it shoul dhave a firm, ground-beef-like texture. Heat the oil in a large, heavy kettle. Add th eonions, carrots, and broccoli. Stir-fry for about 5 minutes. Add the zucchini, mushrooms, garlic,herbs, and spices. Stir for a couple of minutes, then cover the kettle and cook over medium heat until teh vegetables are tender, but still crisp. Stir occasionally. Add the pressed tofu, sunflower seeds and tamari. Stir for a minute over medium heat. Add the remaining ingredients and simmer for 2-3 minutes. Serve this sauce over whole grain pasta, acompanied by a big green salad.
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|Serving Size: 1 Serving (246g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 30 (24%)|
|Amt Per Serving||% DV|
|Total Fat 3.3g||4 %|
|Saturated Fat 0.5g||2 %|
|Monounsaturated Fat 2.1g|
|Polyunsanturated Fat 0.5g|
|Cholesterol 0mg||0 %|
|Sodium 779.6mg||27 %|
|Potassium 1064mg||28 %|
|Total Carbohydrate 22.7g||7 %|
|Dietary Fiber 4.8g||19 %|
|Sugars, other 17.9g|
|Protein 4.9g||7 %|
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Calories per serving: 123
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