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Tofu & Vegetable Stew

:  May/June 2012

Your rating: None Average: 4.4 (16 votes)

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.


Tofu & Vegetable Stew Recipe

Makes: 5 servings, about 2 cups each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low saturated fat | High potassium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free |

View Our Nutrition Guidelines »

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

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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.

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.

Nutrition

Per serving: 251 calories; 12 g fat ( 2 g sat , 4 g mono ); 74 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 17 g protein; 4 g fiber; 987 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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Recipe Categories

Style/Theme
Vegetarian
Budget
Entertaining, casual
One dish meals
Type of Dish
Main dish, vegetarian
Soups/stews
Ease of Preparation
Easy
Total Time
45 minutes or less
Ethnic/Regional
American
Asian
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Saute
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low saturated fat
Heart healthy
Healthy weight
High potassium
Gluten free
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Father's Day
Mother's Day
Publication
May/June 2012
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