This hearty Tofu and Vegetable Stew is a comforting, plant-based meal that satisfies both taste buds and nutrition needs.
Packed with protein from tofu, fiber-rich vegetables, and heart-healthy olive oil, it’s low in saturated fat and easy to digest.
Quick to prepare and perfect for weeknight dinners or meal prep, it delivers wholesome flavor in every spoonful.
Tofu and Vegetable Stew
Equipment
- 1-Large pot
- 1 cutting board
- 1 chef’s knife
- 1 wooden spoon
- 1 measuring cup
- 1 tablespoon
Ingredients
- 400 g firm tofu cubed
- 3 medium potatoes diced
- 3 medium carrots sliced
- 3 celery stalks chopped
- ½ cup tomato puree
- 2 tbsp olive oil
- 1 medium onion chopped
- 1 clove garlic minced
- 1 tsp dried oregano
- 1 tsp dried basil
- 3 tbsp fresh coriander chopped
- Salt to taste
- Black pepper to taste
- Water as needed
Instructions
- Prepare the Ingredients: Begin by washing all vegetables thoroughly. Peel the potatoes and carrots, then dice the potatoes into medium-sized cubes and slice the carrots into thin rounds for even cooking. Chop the celery into small, bite-sized pieces, and finely dice the onion. Mince the garlic clove and set aside. Finally, cut the firm tofu into uniform cubes to ensure it cooks evenly and absorbs the flavors of the stew.
- Sauté the Aromatics: Heat 2 tablespoons of olive oil in a large, heavy-bottomed pot over medium heat. Once the oil is warm, add the chopped onion and minced garlic. Stir continuously for 3 to 4 minutes, or until the onion becomes soft and translucent and the garlic releases its fragrant aroma. This step builds the flavor foundation for the stew.
- Cook the Vegetables: Add the diced celery and sliced carrots to the pot. Stir them into the onions and garlic, allowing the vegetables to sauté for 5 minutes. The goal is to slightly soften the vegetables while retaining their shape. Keep stirring occasionally to prevent sticking or uneven cooking.
- Incorporate Tomato Puree: Pour in ½ cup of tomato puree, stirring well to coat the vegetables evenly. The tomato puree adds a rich, tangy base to the stew. Gradually add enough water to just cover the carrots, ensuring the vegetables can simmer gently without drying out.
- Season the Stew: Sprinkle 1 teaspoon each of dried oregano and dried basil over the mixture. Season with salt and black pepper according to your taste preference. Stir well to combine all the ingredients, allowing the herbs to release their flavors into the liquid.
- Add Tofu and Potatoes: Carefully fold in the cubed tofu and diced potatoes, distributing them evenly throughout the stew. Be gentle when stirring to prevent the tofu from breaking apart. The potatoes will thicken the stew slightly as they cook, creating a hearty texture.
- Simmer the Stew: Cover the pot with a lid and reduce the heat to low. Allow the stew to simmer gently for at least 20 minutes. Check occasionally to ensure the liquid is not evaporating too quickly; if needed, add a splash of water to maintain a stew-like consistency.The stew is ready when the carrots are tender and can be easily pierced with a fork.
- Add Fresh Herbs: Turn off the heat and stir in 3 tablespoons of freshly chopped coriander. This adds a fresh, vibrant flavor and a subtle herbal aroma that complements the rich tomato base.
- Taste and Adjust Seasoning: Before serving, taste the stew and adjust salt and pepper if necessary. This step ensures the flavors are balanced and perfectly seasoned according to your preference.
- Serve and Enjoy: Ladle the steaming stew into individual bowls, making sure each serving has a good mix of tofu, potatoes, carrots, and celery. Optionally, garnish with extra fresh coriander for a pop of color and freshness. Serve hot, ideally with a slice of crusty bread or steamed rice for a complete, comforting meal.
Notes
- Firm tofu works best as it holds its shape during simmering and absorbs flavors well.
- Dicing vegetables into uniform sizes ensures even cooking and a pleasing texture.
- Sautéing onions and garlic first enhances the flavor base of the stew.
- Adjust water or vegetable broth to achieve your preferred stew consistency.
- Fresh herbs like coriander elevate the taste, but dried herbs can be used in a pinch.
- For added richness, a splash of coconut milk or a drizzle of extra virgin olive oil can be stirred in before serving.
Chef’s Secrets: Elevating Stew Flavors Naturally
The secret to a flavorful tofu and vegetable stew lies in layering flavors.
Sautéing the aromatics slowly releases their natural sweetness, while seasoning the liquid early allows the herbs to infuse throughout the cooking process.
Adding tofu towards the end prevents it from becoming mushy, while fresh coriander added just before serving provides a vibrant, aromatic finish.
For a deeper flavor, allow the stew to rest for 10–15 minutes before serving, as this helps the ingredients meld beautifully.
Serving Suggestions: Delicious Ways To Enjoy
This hearty stew pairs wonderfully with a variety of sides.
Serve it alongside steamed rice, quinoa, or crusty whole-grain bread to soak up the savory tomato broth.
For extra texture and flavor, sprinkle roasted nuts or seeds on top.
You can also serve it with a light salad or roasted vegetables for a complete, balanced meal.
Warm bowls of this stew make a comforting dinner, while smaller portions work perfectly for meal-prep lunches.
Storage Tips: Keep Stew Fresh Longer
To store leftover stew, allow it to cool completely and transfer it to an airtight container.
It will stay fresh in the refrigerator for 3–4 days.
For longer storage, freeze in portioned containers for up to 2 months; thaw overnight in the refrigerator before reheating.
When reheating, gently simmer the stew over low heat to preserve the tofu’s texture and the vegetables’ shape.
Avoid boiling, as it can make tofu rubbery and vegetables overly soft.
Frequently Asked Questions
1. Can I use soft tofu instead of firm tofu?
Soft tofu is not recommended because it can break apart during simmering. Firm or extra-firm tofu holds its shape better and absorbs flavors more effectively.
2. Can I make this stew in advance?
Yes! The stew actually tastes better after a few hours or overnight as the flavors deepen. Just store it in the refrigerator in an airtight container and reheat gently.
3. Can I substitute any vegetables?
Absolutely! Vegetables like zucchini, bell peppers, or parsnips can be added or substituted. Just ensure they are cut to similar sizes for even cooking.
4. Is this recipe gluten-free?
Yes, the basic recipe is naturally gluten-free. Just make sure any store-bought tomato puree or seasonings do not contain added gluten ingredients.
5. How can I make the stew spicier?
To add heat, sprinkle in chili flakes, a dash of cayenne pepper, or finely chopped fresh chili while cooking. Start with a small amount and adjust to your preferred spice level.
