High Protein Hearty Tofu and Vegetable Stew

Savor the warmth and nourishment of this High Protein Hearty Tofu and Vegetable Stew, a wholesome one-pot meal that's as flavorful as it is satisfying. Packed with golden-browned extra-firm tofu, fiber-rich vegetables like kale, carrots, and zucchini, and protein-boosting chickpeas, this vegan stew is a powerhouse of nutrition. Infused with aromatic herbs like thyme and oregano, a splash of soy sauce for a savory depth, and brightened with fresh parsley, it's the ultimate comfort food for healthy eaters. Ready in just about an hour, this stew is perfect for meal prep or a cozy family dinner, offering a hearty, plant-based option to keep you fueled and satisfied. Whether you're looking for high-protein vegan recipes or nutrient-rich dinner ideas, this stew will hit the spot.

Nutriscore Rating: 82/100

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, diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 1 large red bell pepper, diced
• 1 medium zucchini, chopped
• 2 tablespoons tomato paste
• 4 cups vegetable broth
• 400 grams canned diced tomatoes
• 100 grams kale, chopped
• 400 grams chickpeas, drained and rinsed
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 2 tablespoons soy sauce
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Begin by pressing the extra-firm tofu to remove excess moisture. Place it between paper towels or a clean kitchen towel and apply weight (such as a heavy pan) for at least 15 minutes.

Step 2

Cut the pressed tofu into 1-inch cubes.

Step 3

In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium-high heat. Add the tofu cubes and cook until they are golden brown on all sides, about 5-7 minutes. Remove the tofu and set it aside.

Step 4

Add the remaining 1 tablespoon of olive oil to the pot. Sauté the diced onion and minced garlic until fragrant and softened, about 5 minutes.

Step 5

Stir in the sliced carrots, celery, and red bell pepper, cooking for an additional 3 minutes.

Step 6

Add the chopped zucchini to the vegetables and continue to cook for another 2 minutes.

Step 7

Mix in the tomato paste until it coats the vegetables. Then pour in the vegetable broth and canned diced tomatoes.

Step 8

Bring the mixture to a simmer and add the chopped kale, chickpeas, and the sautéed tofu.

Step 9

Season the stew with dried thyme, dried oregano, soy sauce, salt, and black pepper.

Step 10

Cover the pot and let the stew simmer on low heat for about 20 minutes, allowing the flavors to meld together.

Step 11

Taste and adjust seasonings if necessary.

Step 12

Serve the stew hot, garnished with chopped fresh parsley.

Nutrition Facts

Serving size	(3208.1g)

Amount per serving	% Daily Value*
Calories	2362.3

Total Fat 94.0g	0%
Saturated Fat 15.3g	0%
Polyunsaturated Fat 9.0g
Cholesterol 8mg	0%
Sodium 8422.4mg	0%
Total Carbohydrate 267.9g	0%
Dietary Fiber 78.0g	0%
Total Sugars 79.5g
Protein 136.0g	0%

Vitamin D 0IU	0%
Calcium 3604.1mg	0%
Iron 36.4mg	0%
Potassium 7680.3mg	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: 34.4%

Protein: 22.1%

Carbs: 43.5%