Indonesian Tofu Stew with Spring Vegetables

15 70 243
Ingredients Minutes Calories
Prep Cook Servings
35 min 35 min 4
Indonesian Tofu Stew with Spring Vegetables
Health Highlights

Ingredients


1 whole lime(s) Lime juice (fresh)
1 tbsp minced Ginger root
1 1/2 tbsp Canola oil (divided)
341 gm Tofu, regular, extra firm (diced into cubes)
1 large Yellow onion (diced)
2 clove(s) Garlic (minced)
1 tsp Cumin
1/2 tsp Coriander, ground
1/4 tsp Ground cloves
1 cup Chicken broth (stock), low sodium (can also use vegetable broth)
1 cup Coconut milk, reduced fat
2 cup Green/yellow string beans, raw (cut into 2 inch pieces)
1 medium pepper(s) Red bell pepper (diced)
1 medium Zucchini (diced)
2 tbsp Cilantro (coriander) (fresh)

Instructions


  1. In a medium-sized bowl, whisk together the ginger, lime juice, and 1/2 Tbsp of canola oil. Add the tofu and toss well to coat. Allow to marinate for 30 minutes. Alternatively, prepare the night before and allow to marinate overnight in the refrigerator.
  2. In a large saucepan, warm the remaining 1 Tbsp of canola oil. Add the onion and cook for about 6 minutes or until softened and slightly browned. 
  3. Add garlic, cumin, coriander, and cloves to the saucepan and stir for 2 minutes.
  4. Add chicken stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
  5. Add green beans, bell pepper, and zucchini. Cook for about 10 minutes more or until vegetables are tender. 
  6. Add marinated tofu and cook an additional 5 minutes. 
  7. Garnish with cilantro. Serve over steamed brown rice, noodles, or quinoa, if desired.

Notes:

Nutrition Highlight:

  • Tofu is a great source of plant-based protein. 

Nutrition Facts

Per Portion

Calories 243
Calories from fat 140
Calories from saturated fat 59
Total Fat 15.5 g
Saturated Fat 6.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 5.0 g
Cholesterol 0
Sodium 69 mg
Potassium 567 mg
Total Carbohydrate 16.3 g
Dietary Fiber 4.4 g
Sugars 8.2 g
Protein 11.7 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 2.6

Energy sources


Pygal23%438.5932817311061129.678565263925658%368.77830485575885282.029512569528519%330.24128180154355122.7218396523085223%58%19%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Side




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