Heart-Healthy Spicy Tofu Stew

Warm up with a bowl of Heart-Healthy Spicy Tofu Stew, a flavorful and nutritious dish perfect for those looking to indulge in wholesome comfort food without sacrificing wellness. Packed with protein-rich firm tofu, vibrant vegetables like zucchini, red bell pepper, and tender baby spinach, this stew is simmered in a fragrant broth seasoned with chili paste, cumin, paprika, and turmeric for a gentle kick of spice. The addition of low-sodium soy sauce and diced tomatoes creates a savory, well-balanced base, while fresh cilantro and a squeeze of lime add a refreshing finish. Ready in just 40 minutes, this one-pot wonder is not only simple to make but also loaded with heart-smart ingredients, making it an ideal weeknight meal. Serve it hot and savor the harmony of bold flavors and nourishing goodness in every spoonful!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 1 tbsp olive oil
• 1 medium yellow onion
• 3 large garlic cloves
• 1 tbsp ginger
• 1 small red bell pepper
• 1 medium zucchini
• 4 cups low-sodium vegetable broth
• 1 15-oz can diced tomatoes
• 1 tbsp low-sodium soy sauce
• 1 tbsp chili paste or sambal oelek
• 1 tsp ground cumin
• 1 tsp paprika (smoked or sweet)
• 0.5 tsp turmeric powder
• 2 cups baby spinach
• 2 tbsp fresh cilantro (optional, for garnish)
• 4 pcs lime wedges (optional, for serving)

Directions

Step 1

Press the tofu to remove excess water. Cut it into 1-inch cubes and set aside.

Step 2

In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.

Step 3

Mince the garlic and ginger, then add them to the pot. Stir and cook for 1 minute until fragrant.

Step 4

Add the diced red bell pepper and zucchini to the pot. Sauté for another 4-5 minutes until the vegetables start to soften.

Step 5

Pour in the low-sodium vegetable broth and the can of diced tomatoes (with their liquid). Stir to combine.

Step 6

Add the low-sodium soy sauce, chili paste, ground cumin, paprika, and turmeric. Stir well and bring the mixture to a gentle boil.

Step 7

Carefully add the cubed tofu into the pot. Reduce the heat to low and let it simmer for 10 minutes to allow the flavors to meld.

Step 8

Stir in the baby spinach and cook for another 2-3 minutes until wilted.

Step 9

Taste and adjust the seasoning if needed. If you prefer more heat, add an extra teaspoon of chili paste.

Step 10

Serve the stew hot, garnished with fresh cilantro and a squeeze of lime, if desired.

Nutrition Facts

Serving size	2591.2 grams (2591.2g)

Amount per serving	% Daily Value*
Calories	878

Total Fat 35.80g	46%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 3749mg	163%
Total Carbohydrate 105.90g	39%
Dietary Fiber 29.10g	104%
Total Sugars 46.10g
Protein 56.50g	113%

Vitamin D 0IU	0%
Calcium 1035mg	80%
Iron 16mg	88%
Potassium 3460mg	74%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.2%

Protein: 23.3%

Carbs: 43.6%