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Tofu and vegetable stew recipe

Tofu and vegetable stew recipe

27 ratings

Packed full of veggies, including cabbage, courgettes and carrots, this healthy, one-pot, vegan tofu stew is a real winter warmer. Tofu is a soy-based food that’s a great source of protein. Enjoy on its own or with a slice of crusty bread. See method

  • Serves 4
  • 20 mins to prepare and 45 mins to cook
  • 215 calories / serving
  • Healthy
  • Vegan
  • Vegetarian
  • Dairy-free

Ingredients

  • 2 tbsp olive oil
  • 450g tofu, shredded or cubed
  • 1 large onion, sliced
  • 1 clove of garlic, chopped
  • 2 carrots, peeled and cut into batons
  • ½ small cabbage, shredded
  • 2 courguettes, sliced
  • 400g tin chopped tomatoes
  • 250ml water
  • 1 bay leaf
If you don't have chopped tomatoes, chop up a tin of plum tomatoes instead

Each serving contains

  • Energy

    895kj
    215kcal     11%

  • Fat

    10g 15%

  • Saturates

    2g 10%

  • Sugars

    14g 15%

  • Salt

    0.4g 7%

of the reference intake
Carbohydrate 17.4g Protein 5g Fibre 6.4g

Method

  1. Heat the oil in a large pan over a moderate heat. Add the onions and garlic and cook until soft. Add the tofuand cook for another four minutes. Add all the vegetables, bay leaf and water and stir.
  2. Season and simmer for 45 minutes. Remove the bay leaf, season again if necessary, then serve.

See more Vegan Recipes

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