Whole30 Hearty Tofu and Vegetable Stew
Warm, comforting, and packed with nourishing goodness, this Whole30 Hearty Tofu and Vegetable Stew is the ultimate plant-based meal to satisfy your soul. Loaded with colorful vegetables like carrots, zucchini, celery, and russet potato, this stew is simmered to perfection in a flavorful base of vegetable broth, crushed tomatoes, and Italian seasoning. Protein-rich tofu takes center stage, pan-seared to golden perfection before being nestled into the stew for a satisfying bite. This easy-to-make recipe is both gluten-free and dairy-free, making it ideal for those following a Whole30, vegan, or clean-eating lifestyle. Ready in just under an hour, this one-pot wonder is a delightful, healthy option for busy weeknights or cozy family meals. Garnished with a sprinkle of parsley for a fresh finish, it’s best served steaming hot with a side of crusty bread or a simple green salad.
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 2 tablespoons olive oil
- 1 large yellow onion
- 4 garlic cloves
- 3 medium carrots
- 2 celery stalks
- 1 large russet potato
- 1 medium zucchini
- 4 cups vegetable broth
- 1 can (15 ounces) crushed tomatoes
- 1 tablespoon Italian seasoning
- 1 bay leaf
- 2 tablespoons fresh parsley
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place something heavy on top and let it sit for 15 minutes to remove excess moisture. Then cut it into 1-inch cubes.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the tofu cubes and cook until golden on all sides, about 5-7 minutes. Remove the tofu from the pot and set aside.
Add the remaining 1 tablespoon of olive oil to the same pot. Add the diced onion and minced garlic, cooking until the onion is translucent, about 3 minutes.
Stir in the sliced carrots and celery, cooking for an additional 5 minutes until they begin to soften.
Add the diced potato and zucchini to the pot, stirring to combine.
Pour in the vegetable broth and crushed tomatoes, then stir in the Italian seasoning and bay leaf.
Bring the stew to a boil. Reduce the heat to low, cover the pot, and let it simmer for 20 minutes, until the vegetables are tender.
Add the cooked tofu back into the pot and season with sea salt and black pepper. Stir to combine and simmer for another 5 minutes.
Remove the bay leaf before serving.
Garnish the stew with fresh chopped parsley and serve hot.
Nutrition Facts
Calories |
307 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 752 mg | 33% | |
| Total Carbohydrate | 37.2 g | 14% | |
| Dietary Fiber | 7.4 g | 27% | |
| Total Sugars | 9.3 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 528 mg | 41% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 1229 mg | 26% | |
*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.
