Tofu Vegetable Stew: from Karen Burkett, one of three finalists in our Sept. 2013 tofu recipe contest - quick easy extremely tasty kid friendly meal with canned tomatoes, firm tofu, garlic, onion, peppers, fresh or frozen corn.
Make this tofu corn goulash as spicy or mild as you like, with optional hot fresh or dried jalapeno or chili peppers, or hot sauce.
Total Prep & Cook Time: 30 Min
Nutrition Data Per Serving, 200g: 294 cal, 16g carb, 24g fat, 278mg sodium, 4g fiber, 12g protein, low Cholesterol, good source Vit A, C, K, Calcium, Magnesium, Manganese, Copper. Estimated Glycemic Load 6
Karen's original recipe called for Italian style stewed tomatoes, which I admit are tasty and easy, but they do have high fructose corn syrup and loads of sodium. I used unflavored tomatoes and added Italian herb mix along with fresh garlic to the recipe.
After I had made the tofu stew, and it was gobbled enthusiastically by my family testers, it occured to me that I could have used fresh plum tomatoes, so plentiful and cheap right now, but it would have been another prep step, and I think the beauty of this recipe is that its so quick and easy.
I love fresh garlic and jalapeno, but using dried substitutes works fine if you're in a hurry because kids are dying of starvation all around you.