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Tofu Vegetable Stew Recipe

Quick Easy Adaptable Kid Friendly Meal

Tofu Vegetable Stew

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.

Serve Tofu Vegetable Stew with crusty bread, rice, couscous or quinoa, or a green salad.

4 Servings

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

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, finely diced
  • 1 bell pepper, diced
  • 1 carrot, thinly sliced or diced
  • 1 stalk celery, diced
  • Optional: 2 - 4 cloves garlic, minced (or 1 tsp garlic powder
  • Optional: 1 - 2 Tbsp minced jalapeno pepper
  • 1 block firm tofu, cut into bit sized chunks
  • 14 oz can whole or diced tomatoes
  • 1 Tbsp Italian herb mix
  • 10 oz bag frozen corn
  • Salt and pepper to taste
  • 1/4 cup chopped fresh basil or parsley
  • Optional: hot sauce to taste
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Directions:

  1. Heat oil on medium in a dutch oven
  2. Add onion and stir fry until soft
  3. Add remaining veggies and stir fry until they start to get soft
  4. Add canned tomato and mash or chop with the other veggies
  5. Add cubed tofu and Italian herb mix
  6. Cover and cook on low for 15 minutes
  7. Add frozen corn and cook another 10 minutes
  8. Stir in chopped fresh herb
  9. Add salt and pepper or hot sauce to taste, and serve with your choice of grains or bread

Recipe Tips:

Protein Ebook

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.

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