Tofu & Vegetable Stew

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From: EatingWell Soups Special Issue April 2016

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.

Ingredients 5 servings

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  • 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

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  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.
  • 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.

Nutrition information

  • Serving size: about 2 cups
  • Per serving: 239 calories; 11 g fat(2 g sat); 4 g fiber; 20 g carbohydrates; 16 g protein; 68 mcg folate; 74 mg cholesterol; 8 g sugars; 0 g added sugars; 870 IU vitamin A; 15 mg vitamin C; 114 mg calcium; 3 mg iron; 731 mg sodium; 606 mg potassium
  • Nutrition Bonus: Vitamin A (34% daily value), Vitamin C (25% dv), Iron & Potassium (18% dv), Folate & Magnesium (17% dv)
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1/2 starch, 1 vegetable, 1 medium fat meat, 1 fat

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