Keto Hearty Tofu and Vegetable Stew
Dive into a comforting bowl of Keto Hearty Tofu and Vegetable Stew, a flavorful low-carb dish brimming with wholesome ingredients and vibrant colors. This recipe features perfectly pressed tofu, tender cauliflower florets, and a medley of nutrient-rich vegetables, all simmered in a savory, herb-infused vegetable broth. Enhanced with garlic, tomato paste, and soy sauce, every spoonful is bursting with satisfying umami goodness. Ideal for keto enthusiasts, this stew is both gluten-free (with tamari) and packed with plant-based protein and fiber, making it the ultimate guilt-free meal for healthy eating. Ready in under an hour, it’s a cozy one-pot wonder perfect for busy weeknights or meal prepping.
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Recipe Information
Ingredients
- 400 grams firm tofu
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 large garlic cloves, minced
- 2 medium celery stalks, sliced
- 1 medium zucchini, sliced
- 1 medium red bell pepper, diced
- 200 grams cauliflower florets
- 4 cups vegetable broth
- 2 tablespoons tomato paste
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 100 grams spinach leaves
Instructions
Press the tofu to remove excess moisture. This is best done by wrapping it in a clean kitchen towel and placing a heavy object on top for about 15 minutes.
Cut the pressed tofu into bite-sized cubes.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook for 5 minutes until softened and translucent.
Add the minced garlic and cook for another minute, stirring frequently to prevent burning.
Add the sliced celery, zucchini, and red bell pepper to the pot. Sauté for about 5 minutes until the vegetables start to soften.
Add the cauliflower florets and stir to combine all the vegetables.
Pour in the vegetable broth, adding the tomato paste, soy sauce, dried thyme, dried oregano, black pepper, and salt. Stir to mix the ingredients thoroughly.
Increase the heat to high and bring the mixture to a gentle boil.
Reduce the heat to low, cover the pot, and let the stew simmer for 20 minutes, allowing the flavors to meld together.
Add the tofu cubes and spinach leaves to the pot, stirring gently to combine.
Cook for an additional 5 minutes, or until the spinach is wilted and the tofu is heated through.
Taste and adjust seasoning if necessary.
Serve hot, allowing the rich aroma and flavors to invite everyone to the table.
Nutrition Facts
Calories |
1210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.2 g | 73% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5738 mg | 250% | |
| Total Carbohydrate | 121.2 g | 44% | |
| Dietary Fiber | 32.4 g | 116% | |
| Total Sugars | 41.3 g | ||
| Protein | 77.6 g | 155% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1043 mg | 80% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 5155 mg | 110% | |
*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.
