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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

• 1 1/2 tablespoons canola oil
• 1 medium onion, chopped
• 1 1/2 tablespoons grated or minced fresh ginger
• 4 cups thinly sliced napa cabbage
• 4 cups vegetable broth
• 1/2 cup snipped dulse or arame seaweed
• 1 cup corn kernels, fresh or frozen
• 2 12- to 14-ounce packages firm tofu, silken or regular, drained if necessary, cut into 1/4-inch cubes
• 1/4 cup white miso (see Tip)
• 2 large eggs, beaten
• 4 scallions, chopped
• 2 tablespoons rice vinegar

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

• Tip: Miso is a fermented soybean paste that adds flavor to dishes like soups, sauces and salad dressings. White or sweet miso (Shiromiso), made with soy and rice, is yellow and milder in flavor; use for soup, salad dressings and sauces for fish or chicken. Look for it near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.