Heart-Healthy Hearty Tofu and Vegetable Stew

Warm, comforting, and packed with nutrients, this Heart-Healthy Hearty Tofu and Vegetable Stew is the ultimate one-pot meal for wellness and flavor. Brimming with protein-rich extra firm tofu, vibrant vegetables like zucchini, carrots, and red bell peppers, and the earthy aroma of dried thyme and basil, this recipe delivers a wholesome plant-based dish that's as satisfying as it is nourishing. Simmered in a low-sodium vegetable broth with juicy diced tomatoes, the stew achieves a perfect balance of heart-healthy ingredients and bold flavors. Finished with tender baby spinach and golden sautéed tofu, this stew is as versatile as it is filling—ideal for weeknight dinners or meal prep. Ready in just an hour, it's an excellent go-to for those seeking a high-fiber, low-fat meal that doesn't compromise on taste. Garnish with fresh herbs to elevate this vegan-friendly classic to restaurant-quality delight.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 400 grams extra firm tofu
• 2 tablespoons olive oil
• 1 large yellow onion
• 3 garlic cloves
• 2 large carrots
• 2 celery stalks
• 1 large red bell pepper
• 1 medium zucchini
• 4 cups low-sodium vegetable broth
• 400 grams canned diced tomatoes
• 100 grams baby spinach
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt

Directions

Step 1

Press the tofu to remove excess water by wrapping it in paper towels and placing a heavy object on top for about 10-15 minutes.

Step 2

While the tofu is being pressed, prepare the vegetables: dice the onion, mince the garlic, slice the carrots and celery, and chop the red bell pepper and zucchini into bite-sized pieces.

Step 3

Once the tofu is pressed, cut it into 1-inch cubes.

Step 4

Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Add the tofu cubes and sauté until golden brown on all sides, about 5-7 minutes. Remove the tofu from the pot and set aside.

Step 5

Add the remaining 1 tablespoon of olive oil to the pot. Add the diced onion and garlic. Sauté until the onion becomes translucent, about 3 minutes.

Step 6

Add the sliced carrots, celery, red bell pepper, and zucchini to the pot. Cook, stirring occasionally, for about 5 minutes until the vegetables start to soften.

Step 7

Pour in the vegetable broth and diced tomatoes with their juice. Stir in the dried thyme, dried basil, ground black pepper, and salt.

Step 8

Bring the mixture to a boil, then reduce the heat to medium-low and let the stew simmer uncovered for about 25 minutes, or until the vegetables are tender.

Step 9

Stir in the spinach and the sautéed tofu. Cook for an additional 5 minutes until the spinach is wilted.

Step 10

Taste and adjust seasoning if necessary. Serve the stew hot, garnished with fresh herbs if desired.

Nutrition Facts

Serving size	(2622.3g)

Amount per serving	% Daily Value*
Calories	1350.8

Total Fat 76.8g	0%
Saturated Fat 12.8g	0%
Polyunsaturated Fat 6.4g
Cholesterol 8mg	0%
Sodium 4437.3mg	0%
Total Carbohydrate 96.1g	0%
Dietary Fiber 32.5g	0%
Total Sugars 51.6g
Protein 76.3g	0%

Vitamin D 0IU	0%
Calcium 3166.4mg	0%
Iron 19.9mg	0%
Potassium 4213.7mg	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: 50.1%

Protein: 22.1%

Carbs: 27.8%