Sugar-Free Spicy Tofu Stew
Warm up with a comforting bowl of Sugar-Free Spicy Tofu Stew, a wholesome and flavorful dish that's perfect for cozy dinners or meal prep. Packed with protein-rich firm tofu, a medley of fresh vegetables like zucchini, carrots, and baby spinach, and a vibrant blend of spices including cumin, smoked paprika, and red chili flakes, this hearty stew is both satisfying and nutritious. With no added sugar and naturally gluten-free when made with tamari, it’s ideal for those seeking a health-conscious yet indulgent meal. Simmered in a rich tomato-infused vegetable broth and finished with a bright splash of lime juice, this one-pot recipe comes together in just under an hour, making it a convenient yet soul-soothing option for busy evenings. Serve it on its own or pair with rice or quinoa for a complete, balanced meal that’s sure to please your taste buds and warm your soul.
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Recipe Information
Ingredients
- 400 grams Firm tofu
- 2 tablespoons Olive oil
- 1 medium, diced Yellow onion
- 3 cloves, minced Garlic
- 1 thumb-sized piece, minced Fresh ginger
- 1 teaspoon Red chili flakes
- 1 teaspoon Smoked paprika
- 1 teaspoon Ground cumin
- 4 cups Vegetable broth
- 1 cup Tomato puree
- 1 medium, diced Zucchini
- 1 medium, sliced Carrot
- 1 medium, diced Red bell pepper
- 2 cups Baby spinach
- 2 tablespoons Soy sauce (or tamari for gluten-free option)
- 1 tablespoon Lime juice
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons, chopped (optional, for garnish) Cilantro
Instructions
Press the tofu: Place the tofu block between two plates and weigh it down with a heavy object for about 10 minutes to remove excess moisture. Then cut it into bite-sized cubes.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the tofu cubes and lightly sauté them until golden on all sides, about 5-7 minutes. Remove the tofu from the pot and set aside.
In the same pot, add the remaining 1 tablespoon of olive oil. Sauté the diced onion for 3-4 minutes until translucent.
Add the minced garlic, minced ginger, red chili flakes, smoked paprika, and ground cumin to the pot. Stir well and cook for 1 minute until fragrant.
Pour in the vegetable broth and stir in the tomato puree. Bring the mixture to a gentle boil.
Add the diced zucchini, carrot slices, and diced red bell pepper to the pot. Cover the pot and let the vegetables simmer for 10 minutes, or until they begin to soften.
Stir in the sautéed tofu, soy sauce (or tamari), lime juice, salt, and black pepper. Simmer for another 5 minutes.
Add the baby spinach to the pot and gently stir until it wilts, about 1-2 minutes.
Taste the stew and adjust the seasoning as needed. If desired, garnish with freshly chopped cilantro before serving.
Serve hot in bowls as a hearty main dish or alongside cooked rice or quinoa for an extra filling meal.
Nutrition Facts
Calories |
1301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.9 g | 74% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7274 mg | 316% | |
| Total Carbohydrate | 144.3 g | 52% | |
| Dietary Fiber | 32.7 g | 117% | |
| Total Sugars | 57.9 g | ||
| Protein | 74.3 g | 149% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 975 mg | 75% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 4867 mg | 104% | |
*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.
