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.
Nutrition per serving may change if servings are adjusted.
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 Tip)
2 large eggs, beaten
4 scallions, chopped
2 tablespoons rice vinegar
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.
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.
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.
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.
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
Vitamin C (25% daily value)
Carbohydrate Servings: 1½
Exchanges: 1½ medium-fat protein, 1 fat, 1 vegetable, ½ starch