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Ingredient
Earthy bean stew with tofu chunks
Introduce
Chef :
Veggie KEarthy bean stew with tofu chunks
Stews are my favorite way to incorporate vegetables, protein and tons of flavor into my meals. There are multiple variations to this stew ( vegetables, species, bean types) so don't hesitate to make it your own !
(*) NOTE: when adding corn starch, ALWAYS mix it with water in a separate bowl first, to ensure proper dissolution into the stew or meal.
Ingredient
Food ration :
3-4 servingsCooking time :
35 -40 minutes
1 can
navy or white beans
1 cup
extra firm tofu (cubed)
2 cups
vegetable broth
1/3 cup
diced tomatoes
1/2 Tsp
smoked paprika
1 Tsp
thyme
1/2 Tsp
dried parsley
3 Tbsp
olive oil
1 tbsp
corn starch
1/4 tsp
asafoetida (optional)
Cooking instructions
* Step 1
Assemble ingredients.
* Step 2
Heat up a deep pot over medium heat and add 3 tbsp of olive oil.
* Step 3
Once hot, add carrots and let it sauté for 2-3 minutes.
* Step 4
Add red pepper, and mushrooms and mix. Cover and let it cook for 4-5 minutes.
* Step 5
Once the vegetables have softened a bit, add paprika, thyme, parsley, asafoerida, salt and pepper. Mix well.
* Step 6
Add diced tomatoes, mix well and after 1 minute add the vegetable broth and tofu chunks.
* Step 7
Cover and cook for 5 minutes. After 5 minutes, add beans and let it cook for another 3 minutes, covered.
* Step 8
Lastly, add corn starch (*) to thicken the stew, mixing well and letting it cook for another 2-3 minutes.
* Step 9
Serve warm with a side of white rice and enjoy!
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10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
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6. Eat More Plants
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