Tofu & Vegetable Stew

2 Ratings
  • 5 0
  • 4 0
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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.

David Bonom
Source: EatingWell Magazine, Soup Cookbook

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Recipe Summary test

total:
40 mins
Servings:
5

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • 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.

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  • 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.

Tips

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 Facts

Serving Size:
2 cups
Per Serving:
236 calories; protein 14.4g; carbohydrates 19.9g; dietary fiber 3.5g; sugars 6.7g; fat 10.3g; saturated fat 1.6g; cholesterol 74.4mg; vitamin a iu 858.5IU; vitamin c 15.5mg; folate 65.2mcg; calcium 106.4mg; iron 2.8mg; magnesium 61.2mg; potassium 576.7mg; sodium 650.1mg; thiamin 0.3mg.
Exchanges:

1 1/2 medium-fat protein, 1 fat, 1 vegetable, 1/2 starch
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