Low Sodium Spicy Tofu Stew
Warm up with a hearty and health-conscious bowl of Low Sodium Spicy Tofu Stew, a vibrant dish bursting with bold flavors and wholesome ingredients. This recipe showcases tender cubes of extra-firm tofu simmered in a rich, savory broth infused with gochujang, minced garlic, ginger, and a touch of crushed red pepper flakes for a spicy kick, all while keeping sodium levels to a minimum. Packed with nourishing veggies like zucchini, carrots, and leafy greens, and optionally served over brown rice or quinoa, this stew is perfect for a balanced, plant-based meal that's both delicious and satisfying. Ready in just 40 minutes, this easy-to-follow recipe is ideal for weeknight dinners or meal prep and can be customized for extra creaminess with silken tofu. Perfect for anyone seeking bold flavors without sacrificing heart health!
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 1 tbsp Sesame oil
- 1 medium Onion, diced
- 4 cloves Garlic cloves, minced
- 2 tsp Ginger, minced
- 1 medium Carrot, sliced
- 1 medium Zucchini, diced
- 4 cups Unsalted vegetable broth
- 2 tbsp Low-sodium soy sauce
- 2 tbsp Gochujang (spicy Korean chili paste)
- 0.5 tsp Crushed red pepper flakes
- 3 stalks Scallions, sliced
- 4 oz Firm silken tofu (optional for creaminess)
- 2 cups Spinach or kale
- 2 cups Brown rice or cooked quinoa (optional, for serving)
Instructions
Press the extra-firm tofu for 15-20 minutes to remove excess water. Once pressed, cut it into 1-inch cubes.
Heat sesame oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and ginger. Cook for another minute until fragrant.
Add the sliced carrot and zucchini. Sauté for 5-6 minutes until they begin to soften.
Pour in the unsalted vegetable broth and stir in the low-sodium soy sauce, gochujang, and crushed red pepper flakes. Bring the mixture to a gentle boil.
Add the tofu cubes to the stew. Reduce the heat to low and let the stew simmer for 10 minutes, allowing the flavors to meld.
If using firm silken tofu for creaminess, mash it gently into the stew and stir to combine evenly.
Stir in the fresh spinach or kale and cook for an additional 2-3 minutes until wilted.
Taste and adjust spices as needed, keeping the sodium content low. Remove from heat.
Serve the spicy tofu stew in bowls, optionally over brown rice or quinoa, and garnish with sliced scallions. Enjoy hot!
Nutrition Facts
Calories |
1489 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.8 g | 70% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2035 mg | 88% | |
| Total Carbohydrate | 168.1 g | 61% | |
| Dietary Fiber | 27.8 g | 99% | |
| Total Sugars | 27.1 g | ||
| Protein | 93.8 g | 188% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3167 mg | 244% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 3199 mg | 68% | |
*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.
