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Indonesian tofu stew with spring vegetables dish
FAMILY-FRIENDLY

Indonesian tofu stew with spring vegetables

With a light coconut lime flavour, this recipe features green beans, bell peppers and zucchini.

Calorie Smart 
Carb Smart 
Vegetarian

Indonesian tofu stew with spring vegetables.jpg

 

Developed by CanolaInfo.org 

8 servings 
1 hour 5 minutes (prep: 30 mins / cook: 35 mins)

Time required

1 hour 5 mins

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Carbohydrates

6 g/serving

Ingredients
  • 1 tbsp (15 mL) freshly grated ginger
  • Juice of one medium sized lime
  • 1 ½ tbsp (20 mL) canola oil, divided
  • 1 (12 oz/350 g) block of firm or extra firm tofu, diced into cubes
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) ground cumin
  • 1 tsp (5 mL) ground coriander
  • ¼ tsp (1 mL) ground cloves
  • 1 cup (250 mL) sodium reduced vegetable or chicken broth
  • 1 cup (250 mL) light coconut milk
  • 2 cups (500 mL) green beans, cut in 2 inch (5 cm) pieces
  • 1 red bell pepper, diced
  • 1 medium zucchini, diced
  • 2 tbsp (25 mL) fresh cilantro

 

  • Calories 100
  • Carbs 6 g
  • Sugar 2 g
  • Fibre 1 g

Directions

  1. In a bowl, marinate tofu with the ginger, lime juice and ½ tbsp (7 mL) canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.
  2. In a large saucepan, no lid required, heat remaining 1 tbsp (15 mL) canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes.
  3. To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.
  4. Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.

Per serving (1 cup/250 mL)

  • Calories 100
  • Protein 4 g
  • Total fat 7 g
    • Saturated fat 2 g
    • Cholesterol 0 mg
  • Carbohydrates 6 g
    • Fibre 1 g
    • Sugars 2 g
    • Added sugars 0 g
  • Sodium 25 mg
  • Potassium 83 mg

© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Information presented within Cart2Table is not intended to replace the advice of a healthcare professional.

Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.