Gluten-Free Hearty Tofu and Vegetable Stew

Warm up your soul with this Gluten-Free Hearty Tofu and Vegetable Stew, a nourishing one-pot dish loaded with vibrant, garden-fresh ingredients and plant-based protein. This flavorful recipe features golden-browned cubes of extra-firm tofu simmered alongside a colorful medley of vegetables, including carrots, zucchini, bell peppers, and tender potatoes, all in a savory gluten-free vegetable broth infused with aromatic herbs like thyme and oregano. The addition of gluten-free soy sauce enhances the umami depth, making every bite rich and satisfying. Perfect for weeknight dinners, this 45-minute gluten-free stew is the ultimate cozy comfort food, packed with wholesome ingredients for a healthy yet hearty meal. Finish it with freshly chopped parsley and serve it hot for a dish that's as visually appealing as it is delicious!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 3 tablespoons olive oil
• 1 medium onion, chopped
• 2 large carrots, sliced
• 2 celery stalks, sliced
• 3 garlic cloves, minced
• 1 large bell pepper, chopped
• 1 medium zucchini, chopped
• 4 cups gluten-free vegetable broth
• 14 oz canned diced tomatoes
• 2 medium potatoes, diced
• 1 cup frozen green peas
• 2 tablespoons gluten-free soy sauce
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Drain the tofu and press it to remove excess moisture. Cut the tofu into 1-inch cubes.

Step 2

In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove tofu from the pot and set aside.

Step 3

In the same pot, add the remaining tablespoon of olive oil. Add the chopped onion and cook until translucent, about 3 minutes.

Step 4

Stir in the sliced carrots and celery, and cook for an additional 5 minutes until they begin to soften.

Step 5

Add the minced garlic and cook for another minute until fragrant.

Step 6

Stir in the chopped bell pepper and zucchini and cook for 3-4 minutes.

Step 7

Pour in the gluten-free vegetable broth and canned diced tomatoes, stirring to combine.

Step 8

Add the diced potatoes, frozen green peas, gluten-free soy sauce, bay leaf, dried thyme, dried oregano, salt, and black pepper. Stir to mix all ingredients.

Step 9

Bring the stew to a boil, then reduce the heat to low, cover, and allow to simmer for about 30 minutes until the vegetables are tender.

Step 10

Return the tofu to the pot and cook for an additional 5 minutes to heat through.

Step 11

Remove the bay leaf before serving. Top with freshly chopped parsley and serve hot.

Nutrition Facts

Serving size	(3369.2g)

Amount per serving	% Daily Value*
Calories	1922.5

Total Fat 89.5g	0%
Saturated Fat 14.8g	0%
Polyunsaturated Fat 7.4g
Cholesterol 7.9mg	0%
Sodium 7361.4mg	0%
Total Carbohydrate 201.5g	0%
Dietary Fiber 52.2g	0%
Total Sugars 58.6g
Protein 94.6g	0%

Vitamin D 0IU	0%
Calcium 3365.8mg	0%
Iron 26.8mg	0%
Potassium 7415.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.5%

Protein: 19.0%

Carbs: 40.5%