Hearty Tofu and Vegetable Stew
Warm up with this vibrant and satisfying Hearty Tofu and Vegetable Stew, a nutrient-packed recipe that's perfect for chilly evenings or any time you're craving comfort food. This plant-based stew brims with wholesome ingredients like golden-browned extra-firm tofu, fresh kale, and a colorful medley of vegetables, including carrots, celery, and red bell pepper. Simmered in a fragrant broth infused with thyme, paprika, and a hint of garlic, each spoonful delivers a rich depth of flavor. Ready in just an hour, this easy, one-pot meal is vegan, gluten-free, and loaded with protein and fiber to keep you feeling full and energized. Serve it hot, paired with crusty bread, for a hearty dinner your whole family will love.
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Recipe Information
Ingredients
- 400 grams extra-firm tofu
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 medium carrots, peeled and sliced
- 2 stalks celery stalks, sliced
- 3 cloves garlic cloves, minced
- 1 medium red bell pepper, diced
- 4 cups vegetable broth
- 400 grams diced tomatoes
- 2 medium potatoes, peeled and diced
- 1 teaspoon thyme, dried
- 1 teaspoon paprika
- 1 leaf bay leaf
- 2 cups kale, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Press the tofu for 15-20 minutes to remove excess moisture. Once pressed, cut it into 1-inch cubes.
In a large pot, heat the olive oil over medium heat. Add the cubed tofu and cook until lightly browned on all sides, about 5 minutes. Remove the tofu from the pot and set it aside.
In the same pot, add the diced onion, sliced carrots, and celery. Sauté for 5 minutes until the vegetables are softened.
Add the minced garlic and diced red bell pepper to the pot, and continue to cook for another 2 minutes.
Pour in the vegetable broth and diced tomatoes, then add the diced potatoes, thyme, paprika, and bay leaf. Stir well to combine.
Bring the mixture to a simmer, cover the pot, and let it cook for 20 minutes until the potatoes are tender.
Add the browned tofu back into the pot, followed by the chopped kale. Stir to combine and cook for an additional 5 minutes until the kale is wilted.
Season the stew with salt and black pepper to taste.
Remove the bay leaf before serving. Serve hot, garnished with fresh herbs if desired.
Nutrition Facts
Calories |
437 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1126 mg | 49% | |
| Total Carbohydrate | 50.0 g | 18% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 12.2 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 493 mg | 38% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1630 mg | 35% | |
*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.
