Gluten-Free Hearty Tofu and Vegetable Stew
Experience ultimate comfort with this Gluten-Free Hearty Tofu and Vegetable Stew—a nourishing, flavor-packed dish that’s perfect for cozy evenings. Brimming with vibrant vegetables like carrots, zucchini, and bell peppers, tender potatoes, golden-browned tofu, and a lightly spiced gluten-free broth enhanced by soy sauce, thyme, and oregano, this stew delivers a satisfying balance of taste and nutrition. The rich, savory flavors and chunky textures make it an ideal gluten-free and vegetarian-friendly meal that’s hearty enough to please any palate. Ready in under an hour, this stew is perfect for family dinners or meal prep, topped with fresh parsley for a touch of brightness. Stay warm and satisfied with this wholesome blend of plant-based goodness!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tablespoons olive oil
- 1 medium onion, chopped
- 2 large carrots, sliced
- 2 celery stalks, sliced
- 3 garlic cloves, minced
- 1 large bell pepper, chopped
- 1 medium zucchini, chopped
- 4 cups gluten-free vegetable broth
- 14 oz canned diced tomatoes
- 2 medium potatoes, diced
- 1 cup frozen green peas
- 2 tablespoons gluten-free soy sauce
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 0.25 cup fresh parsley, chopped
Instructions
Drain the tofu and press it to remove excess moisture. Cut the tofu into 1-inch cubes.
In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove tofu from the pot and set aside.
In the same pot, add the remaining tablespoon of olive oil. Add the chopped onion and cook until translucent, about 3 minutes.
Stir in the sliced carrots and celery, and cook for an additional 5 minutes until they begin to soften.
Add the minced garlic and cook for another minute until fragrant.
Stir in the chopped bell pepper and zucchini and cook for 3-4 minutes.
Pour in the gluten-free vegetable broth and canned diced tomatoes, stirring to combine.
Add the diced potatoes, frozen green peas, gluten-free soy sauce, bay leaf, dried thyme, dried oregano, salt, and black pepper. Stir to mix all ingredients.
Bring the stew to a boil, then reduce the heat to low, cover, and allow to simmer for about 30 minutes until the vegetables are tender.
Return the tofu to the pot and cook for an additional 5 minutes to heat through.
Remove the bay leaf before serving. Top with freshly chopped parsley and serve hot.
Nutrition Facts
Calories |
1922 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.5 g | 115% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 7.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7361 mg | 320% | |
| Total Carbohydrate | 201.5 g | 73% | |
| Dietary Fiber | 52.2 g | 186% | |
| Total Sugars | 58.6 g | ||
| Protein | 94.6 g | 189% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3366 mg | 259% | |
| Iron | 26.8 mg | 149% | |
| Potassium | 7416 mg | 158% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
