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Garlic Ginger Tofu Stew

Garlic Ginger Tofu Stew for a Quick, Cozy Dinner Delight

A quick and nourishing Garlic Ginger Tofu Stew packed with flavor and nutrition, perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 350

Ingredients
  

For the Stew
  • 14 oz Tofu Cubed
  • 2 cups Vegetables (e.g., zucchini, sweet potatoes) Any seasonal veggies
  • 1 can Coconut Milk Use light for lower calories
  • 1 inch Fresh Ginger Grated
  • 4 cloves Garlic Minced
  • 1 cup Lentils Rinsed
For the Seasoning and Oil
  • 1 tbsp Oil For roasting
  • 1 tsp Cumin Seeds Add to pot
  • 2 tbsp Tomato Paste

Equipment

  • Oven
  • Baking tray
  • pot
  • Chopping board
  • Knife

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper. Cube the tofu and chop your selected vegetables.
  2. Toss the tofu and vegetables in oil, ensuring evenly coated, and place on the prepared baking tray to roast for about 20 minutes.
  3. While roasting, heat oil in a pot and add cumin seeds; let them bloom for about 1 minute.
  4. Add chopped onions, sauté for 3-4 minutes until softened.
  5. Stir in minced garlic and grated ginger, cook for another minute until fragrant.
  6. Add tomato paste, lentils, and diced sweet potatoes. Pour in coconut milk, bring to a simmer, and cook for about 10 minutes.
  7. Once lentils are tender, fold in roasted tofu and vegetables, simmer for an additional 2-3 minutes.
  8. Ladle into bowls and serve hot. Enjoy with brown rice or quinoa.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 12gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 500mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 10mgCalcium: 200mgIron: 4mg

Notes

For a creamier texture, let the stew simmer longer and adjust with additional coconut milk or broth to desired consistency.

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