Savory Garlic Ginger Tofu Stew for Cozy Nights

Experience the warmth of Garlic Ginger Tofu Stew, a delightful vegan dish that's nourishing and easy to prepare.

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Prep Time 15

Cook Time 30

Total Time 45

Servings: 4 bowls

Course: Soups

Cuisine: Comfort Food, Vegan

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Stew

1 block firm tofu Use chickpeas if avoiding soy.
2 medium sweet potatoes Can substitute with zucchini.
1 medium zucchini Optional: add spinach or kale.
1 can coconut milk Oat milk is nut-free alternative.
2 inches fresh ginger Grated, avoid powdered ginger.
3 cloves garlic Minced, fresh garlic recommended.
1 cup lentils Can replace with cannellini beans.
1 teaspoon cumin seeds Toast for better flavor.
2 tablespoons tomato paste Thickens stew and adds depth.

Equipment

Oven
baking tray
pot
Knife
Cutting Board

Method

Cooking Steps

Preheat the oven to 400°F (200°C) and prepare a baking tray lined with parchment paper.
Cut the tofu and vegetables into bite-sized pieces, toss with oil and seasonings.
Spread the mixture on the prepared tray and roast for 25 minutes, turning halfway.
Heat a large pot over medium heat; add cumin seeds and toast for 1-2 minutes.
Add diced onions and sauté until soft, about 5 minutes.
Stir in minced garlic and grated ginger, cooking for 1 minute until fragrant.
Add tomato paste and lentils, mixing in coconut milk; simmer for 5-10 minutes.
Fold in roasted tofu and vegetables, simmering for another 2-3 minutes.
Serve in bowls, optionally over rice or quinoa.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 15gFat: 12gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 30mgCalcium: 200mgIron: 4mg

Notes

For best texture, use firm or extra-firm tofu. Store leftovers in the fridge for 4-5 days or freeze for up to 3 months.

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