Sugar-Free Spicy Tofu Stew

Warm up with a bowl of hearty and nourishing Sugar-Free Spicy Tofu Stew! This vibrant, plant-based recipe combines crispy golden tofu with a medley of fresh vegetables like zucchini, carrots, and red bell peppers simmered in a fragrant, spice-packed tomato broth. Infused with the bold flavors of smoked paprika, cumin, and red chili flakes, this stew is a satisfying balance of heat and richness, all without added sugars. Finished with a burst of lime juice and a handful of wilted baby spinach, this one-pot wonder is as nutritious as it is delicious. Perfect for gluten-free and vegan diets with a simple tamari substitution, it’s an easy weeknight dinner option that’s both wholesome and deeply comforting. Serve on its own or pair with rice or quinoa for a complete, filling meal! Keywords: sugar-free tofu stew, spicy tofu recipe, easy vegan dinner, healthy one-pot meal, plant-based stew.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 grams Firm tofu
• 2 tablespoons Olive oil
• 1 medium, diced Yellow onion
• 3 cloves, minced Garlic
• 1 thumb-sized piece, minced Fresh ginger
• 1 teaspoon Red chili flakes
• 1 teaspoon Smoked paprika
• 1 teaspoon Ground cumin
• 4 cups Vegetable broth
• 1 cup Tomato puree
• 1 medium, diced Zucchini
• 1 medium, sliced Carrot
• 1 medium, diced Red bell pepper
• 2 cups Baby spinach
• 2 tablespoons Soy sauce (or tamari for gluten-free option)
• 1 tablespoon Lime juice
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons, chopped (optional, for garnish) Cilantro

Directions

Step 1

Press the tofu: Place the tofu block between two plates and weigh it down with a heavy object for about 10 minutes to remove excess moisture. Then cut it into bite-sized cubes.

Step 2

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

Step 3

In the same pot, add the remaining 1 tablespoon of olive oil. Sauté the diced onion for 3-4 minutes until translucent.

Step 4

Add the minced garlic, minced ginger, red chili flakes, smoked paprika, and ground cumin to the pot. Stir well and cook for 1 minute until fragrant.

Step 5

Pour in the vegetable broth and stir in the tomato puree. Bring the mixture to a gentle boil.

Step 6

Add the diced zucchini, carrot slices, and diced red bell pepper to the pot. Cover the pot and let the vegetables simmer for 10 minutes, or until they begin to soften.

Step 7

Stir in the sautéed tofu, soy sauce (or tamari), lime juice, salt, and black pepper. Simmer for another 5 minutes.

Step 8

Add the baby spinach to the pot and gently stir until it wilts, about 1-2 minutes.

Step 9

Taste the stew and adjust the seasoning as needed. If desired, garnish with freshly chopped cilantro before serving.

Step 10

Serve hot in bowls as a hearty main dish or alongside cooked rice or quinoa for an extra filling meal.

Nutrition Facts

Serving size	(2271.8g)

Amount per serving	% Daily Value*
Calories	1300.7

Total Fat 57.9g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 5.7g
Cholesterol 0mg	0%
Sodium 7274.4mg	0%
Total Carbohydrate 144.3g	0%
Dietary Fiber 32.7g	0%
Total Sugars 57.9g
Protein 74.3g	0%

Vitamin D 0IU	0%
Calcium 975.0mg	0%
Iron 19.3mg	0%
Potassium 4867.1mg	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: 37.3%

Protein: 21.3%

Carbs: 41.4%