Indonesian Tofu Stew with Spring Vegetables
Ingredients
- 1 Tbsp freshly grated ginger 15 mL
- juice of one medium sized lime
- 1 1/2 Tbsp canola oil, divided 20 mL
- 1 (12 oz / 350 g) block of firm or extra firm tofu, diced into cubes
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 tsp ground cumin 5 mL
- 1 tsp ground coriander 5 mL
- 1/4 tsp ground cloves 1 mL
- 1 cup sodium-reduced vegetable or chicken broth 250 mL
- 1 cup light coconut milk 250 mL
- 2 cups green beans, cut in 2 inch (5 cm) pieces 500 mL
- 1 red bell pepper, diced
- 1 medium zucchini, diced
- 2 Tbsp fresh cilantro 30 mL
Instructions
- 1. In a bowl, marinate tofu with the ginger, lime juice and 1/2 Tbsp (7 mL) canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
- 2. In a large saucepan, no lid required heat remaining 1 Tbsp (15 mL) canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
- 3. To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
- 4. Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.
Yield
8 servings
serving size
1 cup (250 mL)
nutritional analysis
Per Serving
| Calories | 100 |
| Total Fat | 7 g |
| Saturated Fat | 2 g |
| Cholesterol | 0 mg |
| Carbohydrates | 6 g |
| Fiber | 1 g |
| Sugars | 2 g |
| Protein | 4 g |
| Sodium | 25 mg |
| Potassium | 83 mg |
