Heat oil in a heavy saucepan. Add flour and stir until a fragrant aroma is released, about 3 minutes. Add onion, garlic, bay leaf and salt. Slowly add water or vegetable broth, stirring constantly. Bring to a boil. Squeeze out water from the dried tofu. Rinse under cold water, squeeze again and cube the tofu. Add all remaining ingredients except the tomatoes and black pepper. Cover, bring to a boil, reduce the flame to medium-low and cook for 20 minutes. Turn off heat, add tomatoes and let sit, covered, for 10 minutes. Add black pepper to taste. Mix well and serve.
Per serving - 209 calories, 6 gram fat (23% calories from fat), 12 gram protein, 32 gram carbohydrate, 12 gram fiber, 0 milligram cholesterol, 215 milligram sodium