Heart-Healthy Hearty Tofu and Vegetable Stew
Warm up your soul with this "Heart-Healthy Hearty Tofu and Vegetable Stew," a satisfying blend of wholesome ingredients that’s as nourishing as it is delicious. Packed with protein-rich extra firm tofu, vibrant vegetables like zucchini, carrots, and red bell pepper, and simmered in a fragrant low-sodium vegetable broth seasoned with thyme and basil, this recipe offers a nutrition-forward spin on a hearty classic. The addition of baby spinach infuses a touch of green vitality, while golden-browned tofu cubes enhance both texture and flavor. In under an hour, you’ll have a flavorful, vegan-friendly one-pot meal that’s perfect for busy weeknights or cozy weekends. Serve it hot for a fiber- and nutrient-packed dish that’s light on sodium and brimming with heart-smart ingredients. Ideal for anyone looking for a wholesome, plant-based option that doesn’t compromise on comfort or taste!
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Recipe Information
Ingredients
- 400 grams extra firm tofu
- 2 tablespoons olive oil
- 1 large yellow onion
- 3 garlic cloves
- 2 large carrots
- 2 celery stalks
- 1 large red bell pepper
- 1 medium zucchini
- 4 cups low-sodium vegetable broth
- 400 grams canned diced tomatoes
- 100 grams baby spinach
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
Instructions
Press the tofu to remove excess water by wrapping it in paper towels and placing a heavy object on top for about 10-15 minutes.
While the tofu is being pressed, prepare the vegetables: dice the onion, mince the garlic, slice the carrots and celery, and chop the red bell pepper and zucchini into bite-sized pieces.
Once the tofu is pressed, cut it into 1-inch cubes.
Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Add the tofu cubes and sauté until golden brown on all sides, about 5-7 minutes. Remove the tofu from the pot and set aside.
Add the remaining 1 tablespoon of olive oil to the pot. Add the diced onion and garlic. Sauté until the onion becomes translucent, about 3 minutes.
Add the sliced carrots, celery, red bell pepper, and zucchini to the pot. Cook, stirring occasionally, for about 5 minutes until the vegetables start to soften.
Pour in the vegetable broth and diced tomatoes with their juice. Stir in the dried thyme, dried basil, ground black pepper, and salt.
Bring the mixture to a boil, then reduce the heat to medium-low and let the stew simmer uncovered for about 25 minutes, or until the vegetables are tender.
Stir in the spinach and the sautéed tofu. Cook for an additional 5 minutes until the spinach is wilted.
Taste and adjust seasoning if necessary. Serve the stew hot, garnished with fresh herbs if desired.
Nutrition Facts
Calories |
1351 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.8 g | 98% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4437 mg | 193% | |
| Total Carbohydrate | 96.1 g | 35% | |
| Dietary Fiber | 32.5 g | 116% | |
| Total Sugars | 51.6 g | ||
| Protein | 76.3 g | 153% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3166 mg | 244% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 4214 mg | 90% | |
*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.
