High Protein Hearty Tofu and Vegetable Stew
Warm up your mealtime routine with this **High Protein Hearty Tofu and Vegetable Stew**, a plant-based powerhouse packed with nutrient-dense ingredients and bold flavors. Featuring golden-browned extra-firm tofu, protein-rich chickpeas, and a vibrant medley of fresh vegetables like zucchini, carrots, and kale, this satisfying stew is simmered in a savory broth infused with aromatic thyme, oregano, and a hint of soy sauce. Ready in just an hour, this comforting dish is perfect for busy weeknights or cozy meal preps. Whether you're embracing a vegetarian lifestyle or looking for a high-protein vegan recipe, this stew delivers deliciousness with every spoonful. Serve it hot and garnish with fresh parsley for a wholesome, crowd-pleasing meal!
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Recipe Information
Ingredients
- 400 grams extra-firm tofu
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 large red bell pepper, diced
- 1 medium zucchini, chopped
- 2 tablespoons tomato paste
- 4 cups vegetable broth
- 400 grams canned diced tomatoes
- 100 grams kale, chopped
- 400 grams chickpeas, drained and rinsed
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 tablespoons soy sauce
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by pressing the extra-firm tofu to remove excess moisture. Place it between paper towels or a clean kitchen towel and apply weight (such as a heavy pan) for at least 15 minutes.
Cut the pressed tofu into 1-inch cubes.
In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium-high heat. Add the tofu cubes and cook until they are golden brown on all sides, about 5-7 minutes. Remove the tofu and set it aside.
Add the remaining 1 tablespoon of olive oil to the pot. Sauté the diced onion and minced garlic until fragrant and softened, about 5 minutes.
Stir in the sliced carrots, celery, and red bell pepper, cooking for an additional 3 minutes.
Add the chopped zucchini to the vegetables and continue to cook for another 2 minutes.
Mix in the tomato paste until it coats the vegetables. Then pour in the vegetable broth and canned diced tomatoes.
Bring the mixture to a simmer and add the chopped kale, chickpeas, and the sautéed tofu.
Season the stew with dried thyme, dried oregano, soy sauce, salt, and black pepper.
Cover the pot and let the stew simmer on low heat for about 20 minutes, allowing the flavors to meld together.
Taste and adjust seasonings if necessary.
Serve the stew hot, garnished with chopped fresh parsley.
Nutrition Facts
Calories |
2362 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.0 g | 121% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 8422 mg | 366% | |
| Total Carbohydrate | 267.9 g | 97% | |
| Dietary Fiber | 78.0 g | 279% | |
| Total Sugars | 79.5 g | ||
| Protein | 136.0 g | 272% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3604 mg | 277% | |
| Iron | 36.4 mg | 202% | |
| Potassium | 7680 mg | 163% | |
*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.
