Low Sodium Spicy Tofu Stew

Dive into a bowl of comforting, Low Sodium Spicy Tofu Stew—a flavorful, heart-healthy twist on a classic Korean-inspired dish. Packed with tender cubes of extra-firm tofu, fresh vegetables like zucchini, carrots, spinach, and a bold kick of gochujang chili paste, this stew delivers a perfect balance of spice and nourishment without relying on extra salt. Simmered in unsalted vegetable broth and enriched with aromatic garlic, ginger, and sesame oil, it's a warming meal that comes together in just 40 minutes. Whether you serve it as is or over fluffy brown rice or quinoa, this gluten-free, plant-based dish is an ideal choice for those craving a wholesome yet satisfying take on comfort food. Perfect for spice lovers looking for a low-sodium option.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 oz Extra-firm tofu
• 1 tbsp Sesame oil
• 1 medium Onion, diced
• 4 cloves Garlic cloves, minced
• 2 tsp Ginger, minced
• 1 medium Carrot, sliced
• 1 medium Zucchini, diced
• 4 cups Unsalted vegetable broth
• 2 tbsp Low-sodium soy sauce
• 2 tbsp Gochujang (spicy Korean chili paste)
• 0.5 tsp Crushed red pepper flakes
• 3 stalks Scallions, sliced
• 4 oz Firm silken tofu (optional for creaminess)
• 2 cups Spinach or kale
• 2 cups Brown rice or cooked quinoa (optional, for serving)

Directions

Step 1

Press the extra-firm tofu for 15-20 minutes to remove excess water. Once pressed, cut it into 1-inch cubes.

Step 2

Heat sesame oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and ginger. Cook for another minute until fragrant.

Step 4

Add the sliced carrot and zucchini. Sauté for 5-6 minutes until they begin to soften.

Step 5

Pour in the unsalted vegetable broth and stir in the low-sodium soy sauce, gochujang, and crushed red pepper flakes. Bring the mixture to a gentle boil.

Step 6

Add the tofu cubes to the stew. Reduce the heat to low and let the stew simmer for 10 minutes, allowing the flavors to meld.

Step 7

If using firm silken tofu for creaminess, mash it gently into the stew and stir to combine evenly.

Step 8

Stir in the fresh spinach or kale and cook for an additional 2-3 minutes until wilted.

Step 9

Taste and adjust spices as needed, keeping the sodium content low. Remove from heat.

Step 10

Serve the spicy tofu stew in bowls, optionally over brown rice or quinoa, and garnish with sliced scallions. Enjoy hot!

Nutrition Facts

Serving size	(2472.5g)

Amount per serving	% Daily Value*
Calories	1489.1

Total Fat 54.8g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 5.8g
Cholesterol 0mg	0%
Sodium 2034.9mg	0%
Total Carbohydrate 168.1g	0%
Dietary Fiber 27.8g	0%
Total Sugars 27.1g
Protein 93.8g	0%

Vitamin D 0IU	0%
Calcium 3167.4mg	0%
Iron 20.4mg	0%
Potassium 3199.1mg	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: 32.0%

Protein: 24.4%

Carbs: 43.6%