Tofu & Vegetable Stew

Tofu & Vegetable Stew

A predominance of umami ingredients (tofu, miso, eggs, soy sauce) make this chunky vegetable stew recipe wonderfully hearty. Use firm silken tofu if you prefer a soft texture; opt for regular firm tofu for more chew.

From EatingWell: May/June 2012
Yield: 5 servings, about 2 cups each
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

  1. 1 1/2 tablespoons canola oil
  2. 1 medium onion, chopped
  3. 1 1/2 tablespoons grated or minced fresh ginger
  4. 4 cups thinly sliced napa cabbage
  5. 4 cups vegetable broth
  6. 1/2 cup snipped dulse or arame seaweed
  7. 1 cup corn kernels, fresh or frozen
  8. 2 12- to 14-ounce packages firm tofu, silken or regular, drained if necessary, cut into 1/4-inch cubes
  9. 1/4 cup white miso (see Tip)
  10. 2 large eggs, beaten
  11. 4 scallions, chopped
  12. 2 tablespoons rice vinegar

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add onion and ginger; cook, stirring often, until fragrant, about 1 minute. Add cabbage; cook, stirring occasionally, until starting to wilt, 1 to 2 minutes.
  2. Pour in broth, add seaweed and bring to a boil. Reduce heat to medium and simmer for 5 minutes. Add corn, return to a simmer and cook for 2 minutes. Add tofu and cook until hot, about 3 minutes. Stir in miso and cook 1 minute more.
  3. Drizzle eggs onto the surface of the stew and let simmer, undisturbed, until the eggs are just set, 1 to 2 minutes. Remove from the heat and add scallions and vinegar; gently stir to combine.

Tips & Notes

Nutrition

Nutrition Per Serving: 251 calories; 12 g fat (2 g sat, 4 g mono); 74 mg cholesterol; 22 g carbohydrates; 17 g protein; 4 g fiber; 987 mg sodium; 606 mg potassium.

Nutrition Bonus: Vitamin A (34% daily value), Vitamin C (25% dv), Iron & Potassium (18% dv), Folate & Magnesium (17% dv)

1 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1 medium fat meat, 1 fat