Tofu & Vegetable Stew

Tofu & Vegetable Stew

1 Review
From: EatingWell Magazine, Soup Cookbook

A predominance of umami ingredients (tofu, miso, eggs and 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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  • 1½ tablespoons canola oil
  • 1 medium onion, chopped
  • 1½ tablespoons grated or minced fresh ginger
  • 4 cups thinly sliced napa cabbage
  • 4 cups vegetable broth
  • ½ 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 ¼-inch cubes
  • ¼ cup white miso (see Note)
  • 2 large eggs, beaten
  • 4 scallions, chopped
  • 2 tablespoons rice vinegar


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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.
  • Note: 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: 2 cups
  • Per serving: 236 calories; 10 g fat(2 g sat); 3 g fiber; 20 g carbohydrates; 14 g protein; 65 mcg folate; 74 mg cholesterol; 7 g sugars; 858 IU vitamin A; 15 mg vitamin C; 106 mg calcium; 3 mg iron; 650 mg sodium; 577 mg potassium
  • Nutrition Bonus: Vitamin C (25% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1½ medium-fat protein, 1 fat, 1 vegetable, ½ starch

Reviews 1

March 11, 2018
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By: mludowise
Not bad but needs a lot more flavor. I will probably try to make this again but will double the amount of miso paste and add chili powder.
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