Indonesian Tofu Stew with Spring Vegetables

14 70 136
Ingredients Minutes Calories
Prep Cook Servings
35 min 35 min 8
Indonesian Tofu Stew with Spring Vegetables
Health Rating

Ingredients


1 1/2 tbsp Canola oil (divided or grapeseed oil)
341 gm Tofu, regular, extra firm (diced into cubed - organic)
1 large Yellow onion (diced)
2 clove(s) Garlic (minced)
1 tsp Cumin
1 ml Coriander, ground
1/4 tsp Ground cloves
1 cup Chicken broth (stock), low sodium (can also use vegetable broth - organic)
1 cup Coconut milk, reduced fat
2 cup Green/yellow string beans, raw (cut into 2 inch pieces)
1 medium pepper(s) Red bell pepper (diced)
2 tbsp Cilantro (coriander) (fresh)
1 whole lime(s) Lime juice (fresh)
1 tbsp minced Ginger root (juice extracted)

Instructions


1. In a bowl, marinate tofu with the ginger, lime juice and ½ Tbsp. (7 mL) canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.

2. In a large saucepan, no lid required, heat remaining 1 Tbsp. (15 mL) canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin and cloves and stir for 2 minutes.

3. To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.

4. Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.

Nutrition Facts

Per Portion

Calories 136
Calories from fat 76
Calories from saturated fat 25.0
Total Fat 8.5 g
Saturated Fat 2.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 2.5 g
Cholesterol 0
Sodium 90 mg
Potassium 304 mg
Total Carbohydrate 7.6 g
Dietary Fiber 1.7 g
Sugars 3.6 g
Protein 7.5 g

Dietary servings

Per Portion


Meat Alternative 0.3
Vegetables 0.9

Energy sources


Pygal22%436.43692449405694127.8067261278919556%379.20607499440905282.746408377126722%324.1733218932194127.2988588607111922%56%22%CarbohydratesFatProtein

Notes:

Tofu

is a great source of protein for vegetarian and vegans!

Lunch
Main
Side