Tofu & Vegetable Stew

3.9 (29)
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.

Yield: 5 servings, about 2 cups each
Active Time: 40
Total Time: 40

Ingredients

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

  • Tip: Miso is a fermented soybean paste that adds flavor to dishes like soups, sauces and salad dressings. White or sweet miso (Shiromiso), made with soy and rice, is yellow and milder in flavor; use for soup, salad dressings and sauces for fish or chicken. Look for it near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.

Nutrition

Nutrition Per Serving

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

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

Carbohydrate Serving 1 1/2

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

From EatingWell May/June 2012