Low Sodium Hearty Tofu and Vegetable Stew
Warm up your kitchen and your taste buds with this Low Sodium Hearty Tofu and Vegetable Stew—a nourishing one-pot dish perfect for health-conscious eaters. Bursting with vibrant flavors, thanks to the medley of fresh zucchini, baby carrots, red bell pepper, and yellow potatoes, this stew is packed with plant-based goodness. Protein-rich tofu is sautéed to golden perfection before being simmered gently in a low sodium vegetable broth infused with aromatic herbs like thyme, oregano, and bay leaf. Tomato paste deepens the flavor profile, while a sprinkle of fresh parsley adds a bright finishing touch. Ready in just an hour, this hearty and wholesome stew is ideal for anyone seeking a satisfying low-sodium meal that doesn’t compromise on flavor. Whether it’s a weeknight dinner or cozy meal prep, this recipe checks all the boxes for flavor, nutrition, and simplicity.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tablespoons olive oil
- 1 whole large onion
- 4 whole garlic cloves
- 2 cups baby carrots
- 2 medium yellow potato
- 1 whole red bell pepper
- 1 medium zucchini
- 4 cups low sodium vegetable broth
- 2 tablespoons tomato paste
- 1 whole bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Drain and press the extra-firm tofu to remove excess moisture, then cut it into 1-inch cubes.
In a large pot, heat olive oil over medium heat.
Add the tofu cubes to the pot and sauté until golden brown on all sides, about 5-7 minutes. Remove tofu from the pot and set aside.
Chop the large onion, mince the garlic cloves, and prepare the vegetables: slice the baby carrots, peel and cube the yellow potatoes, dice the red bell pepper, and slice the zucchini.
In the same pot, add the chopped onion and minced garlic. Sauté for 2-3 minutes until the onion is translucent.
Add the carrots, potatoes, bell pepper, and zucchini. Stir well and cook for another 5 minutes to slightly soften the vegetables.
Pour in the low sodium vegetable broth and add the tomato paste, stirring to combine.
Add the bay leaf, dried thyme, dried oregano, and black pepper to the pot. Stir well.
Return the tofu cubes to the pot, bring the stew to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the vegetables are tender.
Remove the bay leaf before serving.
Garnish with freshly chopped parsley and serve hot.
Nutrition Facts
Calories |
1578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.0 g | 91% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 3174 mg | 138% | |
| Total Carbohydrate | 167.9 g | 61% | |
| Dietary Fiber | 33.5 g | 120% | |
| Total Sugars | 53.2 g | ||
| Protein | 82.4 g | 165% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3035 mg | 233% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 5367 mg | 114% | |
*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.
