High Protein Spicy Tofu Stew
Packed with plant-based protein and bold flavors, this High Protein Spicy Tofu Stew is a hearty and wholesome dish that’s perfect for chilly evenings or spicy food lovers. Featuring golden-browned extra-firm tofu, a vibrant medley of vegetables like zucchini, carrots, and bell peppers, and a rich, aromatic broth made with coconut milk, red chili paste, and fresh ginger, this stew delivers comfort with a fiery kick. The addition of baby spinach brings in a fresh, nutrient-dense touch, while the low-sodium soy sauce and sesame oil enhance its umami depth. Quick to prepare in just 40 minutes, this gluten-free, dairy-free recipe is ideal for healthy weeknight dinners or meal prepping. Serve it with rice, quinoa, or crusty bread for a satisfying, complete meal.
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Recipe Information
Ingredients
- 450 grams extra-firm tofu
- 2 tablespoons vegetable oil
- 1 medium yellow onion
- 4 cloves garlic cloves
- 1 tablespoon fresh ginger
- 2 tablespoons red chili paste
- 3 tablespoons soy sauce (low-sodium, gluten-free if needed)
- 4 cups vegetable broth
- 1 cup coconut milk
- 2 cups baby spinach
- 2 large carrot
- 1 medium zucchini
- 1 large red bell pepper
- 2 teaspoons cornstarch
- 2 tablespoons water
- 1 teaspoon sesame oil
- 2 tablespoons fresh cilantro (optional, for garnish)
Instructions
Press the extra-firm tofu between two plates and place a heavy object on top. Let it press for about 10 minutes to remove excess moisture, then cut it into 1-inch cubes.
Heat 1 tablespoon of vegetable oil in a large pot over medium heat. Add the tofu cubes and cook for 5–7 minutes, flipping occasionally, until golden brown on all sides. Remove the tofu and set aside.
Finely dice the onion, mince the garlic, and grate the fresh ginger. Slice the carrots into thin rounds, chop the zucchini into half-moons, and dice the red bell pepper into bite-sized pieces.
In the same pot, add the remaining 1 tablespoon of vegetable oil. Sauté the onion for 2–3 minutes until translucent, then add the garlic and ginger. Stir and cook for 1 minute until fragrant.
Add the red chili paste and soy sauce to the pot, stirring to coat the aromatics. Cook for another 1–2 minutes.
Pour in the vegetable broth and coconut milk, stirring well to combine. Bring the mixture to a gentle simmer.
Add the carrots, zucchini, and red bell pepper to the pot. Let the vegetables cook for about 8 minutes or until tender.
In a small bowl, mix the cornstarch and water to form a slurry. Gradually stir the slurry into the stew to thicken the broth slightly.
Return the tofu to the pot and stir gently to incorporate it into the stew. Add the baby spinach and sesame oil, letting the spinach wilt for 1–2 minutes.
Taste and adjust seasoning if needed. Add more red chili paste for heat or a splash of soy sauce for extra umami.
Serve the spicy tofu stew hot, garnished with fresh cilantro if desired. Pair with rice, quinoa, or crusty bread for a complete meal.
Nutrition Facts
Calories |
1766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.5 g | 111% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 25.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6450 mg | 280% | |
| Total Carbohydrate | 163.3 g | 59% | |
| Dietary Fiber | 36.1 g | 129% | |
| Total Sugars | 65.1 g | ||
| Protein | 98.9 g | 198% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3428 mg | 264% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 4529 mg | 96% | |
*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.
