Keto Hearty Tofu and Vegetable Stew

Warm up with a bowl of Keto Hearty Tofu and Vegetable Stew—a nourishing, low-carb dish brimming with flavor and packed with wholesome goodness. This plant-based recipe combines tender cubes of protein-rich tofu with a medley of vibrant vegetables like zucchini, red bell pepper, and cauliflower, all simmered in a savory, herb-infused broth. A touch of soy sauce and tomato paste deepens the flavor, while fresh spinach adds a burst of color and nutrients. Ready in under an hour, this one-pot keto-friendly stew is as comforting as it is satisfying, perfect for meal prep or a cozy dinner. Enjoy it on its own or paired with your favorite keto bread for an irresistible, hearty meal.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 large garlic cloves, minced
• 2 medium celery stalks, sliced
• 1 medium zucchini, sliced
• 1 medium red bell pepper, diced
• 200 grams cauliflower florets
• 4 cups vegetable broth
• 2 tablespoons tomato paste
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 100 grams spinach leaves

Directions

Step 1

Press the tofu to remove excess moisture. This is best done by wrapping it in a clean kitchen towel and placing a heavy object on top for about 15 minutes.

Step 2

Cut the pressed tofu into bite-sized cubes.

Step 3

Heat the olive oil in a large pot over medium heat.

Step 4

Add the chopped onion and cook for 5 minutes until softened and translucent.

Step 5

Add the minced garlic and cook for another minute, stirring frequently to prevent burning.

Step 6

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

Step 7

Add the cauliflower florets and stir to combine all the vegetables.

Step 8

Pour in the vegetable broth, adding the tomato paste, soy sauce, dried thyme, dried oregano, black pepper, and salt. Stir to mix the ingredients thoroughly.

Step 9

Increase the heat to high and bring the mixture to a gentle boil.

Step 10

Reduce the heat to low, cover the pot, and let the stew simmer for 20 minutes, allowing the flavors to meld together.

Step 11

Add the tofu cubes and spinach leaves to the pot, stirring gently to combine.

Step 12

Cook for an additional 5 minutes, or until the spinach is wilted and the tofu is heated through.

Step 13

Taste and adjust seasoning if necessary.

Step 14

Serve hot, allowing the rich aroma and flavors to invite everyone to the table.

Nutrition Facts

Serving size	(2248.5g)

Amount per serving	% Daily Value*
Calories	1209.8

Total Fat 57.2g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 5738.5mg	0%
Total Carbohydrate 121.2g	0%
Dietary Fiber 32.4g	0%
Total Sugars 41.3g
Protein 77.6g	0%

Vitamin D 0IU	0%
Calcium 1042.6mg	0%
Iron 17.9mg	0%
Potassium 5154.9mg	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: 39.3%

Protein: 23.7%

Carbs: 37.0%