High Protein Spicy Tofu Stew

Warm up with a hearty bowl of High Protein Spicy Tofu Stew, the ultimate cozy and nutrient-packed meal that’s perfect for any season. This bold, flavor-forward dish features golden-browned extra-firm tofu paired with tender vegetables like carrot, zucchini, and red bell pepper, all simmered in a rich, velvety broth infused with red chili paste, coconut milk, and fresh aromatics like garlic and ginger. The spicy, savory punch is balanced by a touch of creamy coconut milk, while baby spinach adds a burst of color and nutrients. Thickened with a cornstarch slurry and finished with a drizzle of sesame oil, this gluten-free and protein-rich stew is a satisfying plant-based option that’s ready in just 40 minutes. Serve it with rice, quinoa, or crusty bread for a wholesome meal, and don’t forget the fresh cilantro garnish for an extra pop of freshness! Whether you’re looking for a flavorful vegan dinner or a meal-prep-friendly recipe, this tofu stew has it all.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 450 grams extra-firm tofu
• 2 tablespoons vegetable oil
• 1 medium yellow onion
• 4 cloves garlic cloves
• 1 tablespoon fresh ginger
• 2 tablespoons red chili paste
• 3 tablespoons soy sauce (low-sodium, gluten-free if needed)
• 4 cups vegetable broth
• 1 cup coconut milk
• 2 cups baby spinach
• 2 large carrot
• 1 medium zucchini
• 1 large red bell pepper
• 2 teaspoons cornstarch
• 2 tablespoons water
• 1 teaspoon sesame oil
• 2 tablespoons fresh cilantro (optional, for garnish)

Directions

Step 1

Press the extra-firm tofu between two plates and place a heavy object on top. Let it press for about 10 minutes to remove excess moisture, then cut it into 1-inch cubes.

Step 2

Heat 1 tablespoon of vegetable oil in a large pot over medium heat. Add the tofu cubes and cook for 5–7 minutes, flipping occasionally, until golden brown on all sides. Remove the tofu and set aside.

Step 3

Finely dice the onion, mince the garlic, and grate the fresh ginger. Slice the carrots into thin rounds, chop the zucchini into half-moons, and dice the red bell pepper into bite-sized pieces.

Step 4

In the same pot, add the remaining 1 tablespoon of vegetable oil. Sauté the onion for 2–3 minutes until translucent, then add the garlic and ginger. Stir and cook for 1 minute until fragrant.

Step 5

Add the red chili paste and soy sauce to the pot, stirring to coat the aromatics. Cook for another 1–2 minutes.

Step 6

Pour in the vegetable broth and coconut milk, stirring well to combine. Bring the mixture to a gentle simmer.

Step 7

Add the carrots, zucchini, and red bell pepper to the pot. Let the vegetables cook for about 8 minutes or until tender.

Step 8

In a small bowl, mix the cornstarch and water to form a slurry. Gradually stir the slurry into the stew to thicken the broth slightly.

Step 9

Return the tofu to the pot and stir gently to incorporate it into the stew. Add the baby spinach and sesame oil, letting the spinach wilt for 1–2 minutes.

Step 10

Taste and adjust seasoning if needed. Add more red chili paste for heat or a splash of soy sauce for extra umami.

Step 11

Serve the spicy tofu stew hot, garnished with fresh cilantro if desired. Pair with rice, quinoa, or crusty bread for a complete meal.

Nutrition Facts

Serving size	2457.3 grams (2457.3g)

Amount per serving	% Daily Value*
Calories	1766

Total Fat 86.50g	111%
Saturated Fat 13.40g	67%
Polyunsaturated Fat 25.60g
Cholesterol 0mg	0%
Sodium 6450mg	280%
Total Carbohydrate 163.30g	59%
Dietary Fiber 36.10g	129%
Total Sugars 65.10g
Protein 98.90g	198%

Vitamin D 0IU	0%
Calcium 3428mg	264%
Iron 22mg	121%
Potassium 4529mg	96%

*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: 42.6%

Protein: 21.6%

Carbs: 35.7%