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20 minute dinner recipes

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Tofu & Vegetable Stew

http://www.eatingwell.com/recipes/tofu_vegetable_stew.html

From EatingWell:  May/June 2012

A predominance of umami ingredients (tofu, miso, eggs, soy sauce) make this chunky vegetable stew recipe wonderfully hearty. Use firm silken tofu if you prefer a soft texture; opt for regular firm tofu for more chew.

5 servings, about 2 cups each | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add onion and ginger; cook, stirring often, until fragrant, about 1 minute. Add cabbage; cook, stirring occasionally, until starting to wilt, 1 to 2 minutes.
  2. Pour in broth, add seaweed and bring to a boil. Reduce heat to medium and simmer for 5 minutes. Add corn, return to a simmer and cook for 2 minutes. Add tofu and cook until hot, about 3 minutes. Stir in miso and cook 1 minute more.
  3. Drizzle eggs onto the surface of the stew and let simmer, undisturbed, until the eggs are just set, 1 to 2 minutes. Remove from the heat and add scallions and vinegar; gently stir to combine.

Nutrition

Per serving : 251 Calories; 12 g Fat; 2 g Sat; 4 g Mono; 74 mg Cholesterol; 22 g Carbohydrates; 17 g Protein; 4 g Fiber; 987 mg Sodium; 606 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1 medium fat meat, 1 fat

Tips & Notes