Paleo Hearty Tofu and Vegetable Stew
Warm up with a bowl of comfort and nutrition through this Paleo Hearty Tofu and Vegetable Stew, a vibrant medley of wholesome ingredients perfect for clean eating enthusiasts. Packed with protein-rich extra-firm tofu, caramelized in coconut oil for a golden, satisfying bite, this stew features a nutrient-dense array of vegetables like kale, zucchini, carrots, and bell peppers, simmered together in a rich tomato base infused with fragrant thyme, oregano, and a hint of garlic. With just 20 minutes of prep time, this one-pot wonder is ideal for cozy family dinners or meal prepping. Gluten-free, dairy-free, and paleo-approved, it’s a flavorful and filling way to nourish your body while delighting your taste buds.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp coconut oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 2 cups kale, chopped
- 28 oz diced tomatoes
- 4 cups vegetable broth
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 bay leaf
- 1 tsp salt
- 0.5 tsp black pepper
Instructions
Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top for at least 15 minutes. Once pressed, cut it into 1-inch cubes.
Heat 1 tablespoon of coconut oil in a large soup pot 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 from the pot and set aside.
In the same pot, add the remaining tablespoon of coconut oil. Add the diced onion and sauté until translucent, about 3-4 minutes.
Stir in the minced garlic, slicing carrot, and celery, and cook for another 3 minutes.
Add the diced red bell pepper and zucchini to the pot. Stir and cook for about 2 more minutes.
Pour in the vegetable broth and diced tomatoes, along with their juice. Stir to combine.
Add the thyme, oregano, bay leaf, salt, and pepper. Bring the stew to a gentle boil.
Once boiling, reduce the heat to a simmer and cover the pot. Let the stew cook gently for about 30 minutes, or until the vegetables are tender.
Add the kale and the cooked tofu back into the stew. Stir well to combine and let the stew simmer for another 5 minutes, allowing the flavors to meld.
Taste the stew and adjust the seasoning if necessary. Remove the bay leaf before serving.
Serve hot, garnished with fresh herbs if desired.
Nutrition Facts
Calories |
1602 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.1 g | 94% | |
| Saturated Fat | 30.5 g | 152% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5910 mg | 257% | |
| Total Carbohydrate | 162.1 g | 59% | |
| Dietary Fiber | 52.8 g | 189% | |
| Total Sugars | 60.2 g | ||
| Protein | 100.3 g | 201% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3584 mg | 276% | |
| Iron | 26.0 mg | 144% | |
| Potassium | 6859 mg | 146% | |
*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.
