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Garlic Ginger Tofu Stew

Creamy Garlic Ginger Tofu Stew for a Cozy Dinner Delight

This Garlic Ginger Tofu Stew is a comforting, nutrient-packed dish perfect for a cozy dinner.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Course: Soup
Cuisine: Vegan
Calories: 360
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew
  • 14 oz Tofu Use firm or extra-firm for best texture.
  • 2 cups Sweet Potatoes Natural sweetness; butternut squash works as a substitute.
  • 1 cup Zucchini Fresh flavor; can substitute with spinach or kale.
  • 1 medium Onion Yellow onions preferred, red for slight sweetness.
  • 4 cloves Garlic Fresh garlic is recommended.
  • 1 inch Fresh Ginger Use fresh for best flavor.
  • 1 can Coconut Milk Adds creaminess; oat or cashew cream is an alternative.
  • 1 tsp Cumin Seeds Earthy layer of flavor; use ground cumin if needed.
  • 2 tbsp Tomato Paste Thickens and enriches flavor.
  • 1 cup Lentils Boosts protein and heartiness.
For Roasting
  • 2 tbsp Vegetable Oil Can substitute with olive oil or avocado oil.

Equipment

  • oven
  • Large pot
  • baking sheet
  • Knife
  • Cutting board
  • Measuring Cups
  • measuring spoons

Method
 

Step-by-Step Instructions
  1. Preheat oven to 400°F (200°C). Press tofu for 15 minutes, then cut into pieces and coat with vegetable oil. Roast sweet potatoes and tofu for 25-30 minutes until golden.
  2. In a pot, heat vegetable oil. Add cumin seeds and sauté until aromatic. Add onions and garlic, cooking until translucent. Stir in ginger and spices.
  3. Mix in tomato paste, lentils, and sweet potatoes. Pour in coconut milk, bring to a simmer, and cook for 10 minutes until sweet potatoes soften.
  4. Fold in roasted tofu and any extra vegetables. Simmer for another 5 minutes. Adjust consistency with water if needed.
  5. Taste and adjust seasoning. Serve hot with rice or quinoa.

Nutrition

Serving: 1bowlCalories: 360kcalCarbohydrates: 45gProtein: 15gFat: 15gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 2000IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

Store in an airtight container for 4-5 days or freeze for up to 3 months, reheating slowly on the stovetop.

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