Whole30 Hearty Tofu and Vegetable Stew

Warm, comforting, and completely plant-based, this Whole30 Hearty Tofu and Vegetable Stew is the ultimate cold-weather meal that’s as satisfying as it is nourishing. Packed with protein-rich, golden-browned tofu and a medley of hearty vegetables like carrots, celery, potatoes, and zucchini, this stew is simmered in a savory blend of vegetable broth, crushed tomatoes, and aromatic Italian herbs. Ready in just an hour, this one-pot recipe is easy to prepare and perfectly aligned with Whole30 guidelines, making it an ideal choice for healthy weeknight dinners that don’t compromise on flavor. Garnished with fresh parsley for a burst of brightness, this vibrant stew delivers wholesome comfort in every bite—ideal for meal prep or feeding a hungry crowd.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 14 ounces firm tofu
• 2 tablespoons olive oil
• 1 large yellow onion
• 4 garlic cloves
• 3 medium carrots
• 2 celery stalks
• 1 large russet potato
• 1 medium zucchini
• 4 cups vegetable broth
• 1 can (15 ounces) crushed tomatoes
• 1 tablespoon Italian seasoning
• 1 bay leaf
• 2 tablespoons fresh parsley
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel. Place something heavy on top and let it sit for 15 minutes to remove excess moisture. Then cut it into 1-inch cubes.

Step 2

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

Step 3

Add the remaining 1 tablespoon of olive oil to the same pot. Add the diced onion and minced garlic, cooking until the onion is translucent, about 3 minutes.

Step 4

Stir in the sliced carrots and celery, cooking for an additional 5 minutes until they begin to soften.

Step 5

Add the diced potato and zucchini to the pot, stirring to combine.

Step 6

Pour in the vegetable broth and crushed tomatoes, then stir in the Italian seasoning and bay leaf.

Step 7

Bring the stew to a boil. Reduce the heat to low, cover the pot, and let it simmer for 20 minutes, until the vegetables are tender.

Step 8

Add the cooked tofu back into the pot and season with sea salt and black pepper. Stir to combine and simmer for another 5 minutes.

Step 9

Remove the bay leaf before serving.

Step 10

Garnish the stew with fresh chopped parsley and serve hot.

Nutrition Facts

Serving size	(2738.9g)

Amount per serving	% Daily Value*
Calories	1570.1

Total Fat 57.6g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 5.9g
Cholesterol 0mg	0%
Sodium 6787.3mg	0%
Total Carbohydrate 208.0g	0%
Dietary Fiber 40.9g	0%
Total Sugars 64.2g
Protein 77.7g	0%

Vitamin D 0IU	0%
Calcium 1102.2mg	0%
Iron 21.0mg	0%
Potassium 6433.3mg	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: 31.2%

Protein: 18.7%

Carbs: 50.1%