Heart-Healthy Spicy Tofu Stew
Indulge in the warmth and comfort of this Heart-Healthy Spicy Tofu Stew, a vibrant and nourishing dish packed with bold flavors and wholesome ingredients. Perfect for those looking to enjoy a satisfying plant-based dinner, this recipe features firm tofu, a medley of nutrient-rich vegetables like zucchini and spinach, and a fragrant blend of spices including smoked paprika, turmeric, and ground cumin. Enhanced with the kick of chili paste and balanced by the tangy brightness of freshly squeezed lime, this low-sodium stew is as flavorful as it is nutritious. Ready in just 40 minutes, it’s a convenient, one-pot meal that’s ideal for busy weeknights. Enjoy it hot with a garnish of cilantro and pair it with crusty bread or steamed rice for a truly heartwarming experience.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 1 tbsp olive oil
- 1 medium yellow onion
- 3 large garlic cloves
- 1 tbsp ginger
- 1 small red bell pepper
- 1 medium zucchini
- 4 cups low-sodium vegetable broth
- 1 15-oz can diced tomatoes
- 1 tbsp low-sodium soy sauce
- 1 tbsp chili paste or sambal oelek
- 1 tsp ground cumin
- 1 tsp paprika (smoked or sweet)
- 0.5 tsp turmeric powder
- 2 cups baby spinach
- 2 tbsp fresh cilantro (optional, for garnish)
- 4 pcs lime wedges (optional, for serving)
Instructions
Press the tofu to remove excess water. Cut it into 1-inch cubes and set aside.
In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.
Mince the garlic and ginger, then add them to the pot. Stir and cook for 1 minute until fragrant.
Add the diced red bell pepper and zucchini to the pot. Sauté for another 4-5 minutes until the vegetables start to soften.
Pour in the low-sodium vegetable broth and the can of diced tomatoes (with their liquid). Stir to combine.
Add the low-sodium soy sauce, chili paste, ground cumin, paprika, and turmeric. Stir well and bring the mixture to a gentle boil.
Carefully add the cubed tofu into the pot. Reduce the heat to low and let it simmer for 10 minutes to allow the flavors to meld.
Stir in the baby spinach and cook for another 2-3 minutes until wilted.
Taste and adjust the seasoning if needed. If you prefer more heat, add an extra teaspoon of chili paste.
Serve the stew hot, garnished with fresh cilantro and a squeeze of lime, if desired.
Nutrition Facts
Calories |
264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 376 mg | 16% | |
| Total Carbohydrate | 23.9 g | 9% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 9.2 g | ||
| Protein | 19.0 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 754 mg | 58% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 963 mg | 20% | |
*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.
