Low Sodium Hearty Tofu and Vegetable Stew

Warm up your table with this Low Sodium Hearty Tofu and Vegetable Stew, a nourishing, flavor-packed recipe perfect for health-conscious eaters. Featuring protein-rich extra-firm tofu sautéed to golden perfection, a vibrant medley of fresh vegetables like baby carrots, zucchini, and red bell peppers, and a soul-soothing base of low sodium vegetable broth infused with aromatic thyme, oregano, and bay leaf, this dairy-free and vegan stew delivers rich, comforting flavors without excess salt. Ready in just an hour, this wholesome one-pot dish is brimming with nutrient-dense ingredients and is perfect for cozy dinners or meal prepping. Garnished with a sprinkle of fresh parsley, it’s as beautiful as it is delicious—your go-to recipe for a hearty, low-sodium meal that satisfies every craving.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tablespoons olive oil
• 1 whole large onion
• 4 whole garlic cloves
• 2 cups baby carrots
• 2 medium yellow potato
• 1 whole red bell pepper
• 1 medium zucchini
• 4 cups low sodium vegetable broth
• 2 tablespoons tomato paste
• 1 whole bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Drain and press the extra-firm tofu to remove excess moisture, then cut it into 1-inch cubes.

Step 2

In a large pot, heat olive oil over medium heat.

Step 3

Add the tofu cubes to the pot and sauté until golden brown on all sides, about 5-7 minutes. Remove tofu from the pot and set aside.

Step 4

Chop the large onion, mince the garlic cloves, and prepare the vegetables: slice the baby carrots, peel and cube the yellow potatoes, dice the red bell pepper, and slice the zucchini.

Step 5

In the same pot, add the chopped onion and minced garlic. Sauté for 2-3 minutes until the onion is translucent.

Step 6

Add the carrots, potatoes, bell pepper, and zucchini. Stir well and cook for another 5 minutes to slightly soften the vegetables.

Step 7

Pour in the low sodium vegetable broth and add the tomato paste, stirring to combine.

Step 8

Add the bay leaf, dried thyme, dried oregano, and black pepper to the pot. Stir well.

Step 9

Return the tofu cubes to the pot, bring the stew to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the vegetables are tender.

Step 10

Remove the bay leaf before serving.

Step 11

Garnish with freshly chopped parsley and serve hot.

Nutrition Facts

Serving size	(2533.0g)

Amount per serving	% Daily Value*
Calories	1578.3

Total Fat 71.0g	0%
Saturated Fat 11.9g	0%
Polyunsaturated Fat 5.6g
Cholesterol 6.4mg	0%
Sodium 3174.2mg	0%
Total Carbohydrate 167.9g	0%
Dietary Fiber 33.5g	0%
Total Sugars 53.2g
Protein 82.4g	0%

Vitamin D 0IU	0%
Calcium 3035.0mg	0%
Iron 18.3mg	0%
Potassium 5367.0mg	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: 39.0%

Protein: 20.1%

Carbs: 40.9%