Go Back
–+ servings
Garlic Ginger Tofu Stew

Garlic Ginger Tofu Stew: Cozy Comfort in a Bowl

A warm and creamy Garlic Ginger Tofu Stew, perfect for busy weeknights and packed with flavor.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew
  • 14 oz Tofu cubed
  • 1 tbsp Fresh Ginger grated
  • 4 cloves Garlic minced
  • 2 medium Sweet Potatoes diced
  • 1 medium Zucchini diced
  • 1 can Coconut Milk full-fat recommended
  • 1 tsp Cumin Seeds
  • 1 cup Lentils rinsed
  • 2 tbsp Tomato Paste
  • 1 medium Onion diced
  • 2 tbsp Oil for roasting
Seasoning and Garnish
  • 1 tsp Salt to taste
  • 1/2 tsp Chili Flakes optional
  • 2 tbsp Fresh Herbs like cilantro or green onions, chopped

Equipment

  • Oven
  • Large Pot
  • Baking Tray
  • Knife
  • Cutting board
  • Mixing bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C).
  2. Drain and press the tofu; cut it into cubes. Toss with sweet potatoes and zucchini with oil, then spread on a baking tray and roast for about 25 minutes.
  3. Heat oil in a pot. Add cumin seeds, then sauté diced onions until soft.
  4. Stir in minced garlic and grated ginger; cook for 2 minutes. Add tomato paste, rinsed lentils, and coconut milk. Mix together.
  5. Bring to a gentle boil and then simmer uncovered for 20-25 minutes, stirring occasionally.
  6. Fold in the roasted tofu and zucchini; heat through for about 5 minutes.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 20gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 100IUVitamin C: 25mgCalcium: 10mgIron: 20mg

Notes

For best flavor, use fresh ginger and garlic. Feel free to swap lentils for chickpeas or any preferred vegetables.

Tried this recipe?

Let us know how it was!