Vegetarian "Performance" Stew

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Preparation : 20 min Cooking : 1 h
590 calories/serving
  • Can be done in advance
  • Easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1 kg firm regular tofu, in cubes of about 1 cm or less 5 cups
1/4 cup canola oil 65 mL
6 cloves garlic, minced
4 cups vegetable broth 1 L
3 tbsp tomato paste 55 g
1 1/2 tbsp sugar 18 g
1 1/2 tbsp Worcestershire sauce, or more to taste 23 mL
1 sprig rosemary, fresh 5 g
3 bay leaf 0.4 g
1 1/2 onions, coarsely chopped 300 g
3 stalks celery, cut into 1 cm pieces 220 g
9 potatoes, peeled then cut into 1 cm pieces 1.8 kg
3 carrots, peeled then cut into 1 cm pieces 300 g
3 tbsp butter, unsalted 40 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 tbsp Italian parsley, fresh, chopped 16 g

Method

  1. Cut the tofu into 1 cm cubes.
  2. Heat the oil in a large pot over medium-high heat. Add the tofu cubes and sauté until they are browned on all sides, about 5-6 min. Mince the garlic, then add it to the pot. Add the broth, tomato paste, sugar, Worcestershire sauce, rosemary sprig(s), and bay leaves. Stir to combine. Bring the mixture to a boil, then reduce the heat to medium-low, cover and simmer 20 min, stirring occasionally.
  3. Meanwhile, prepare the vegetables : coarsely chop the onions; cut the celery stalks into 1 cm pieces; peel the potatoes and carrots, then cut them into 1 cm pieces.
  4. Melt the butter in another large pot over medium heat. Add the vegetables and sauté until they are golden, about 20 min, with occasional stirring. Add the vegetables to the stew. Continue to simmer, uncovered, until the vegetables are very tender, about 40 min. Season with salt and pepper. Discard the bay leaves and rosemary sprig(s), sprinkle with the chopped parsley, then serve.
(*) If the stew is too liquid, remove some of the excess broth and serve it separately as a soup.

Remarks

This stew can be prepared a few days in advance and brought to a simmer before serving.

Nutrition Facts Table

per 1 serving (670 g)

Amount

% Daily Value

Calories

590

Fat

24 g

36 %

Saturated 4.6 g
+ Trans 0.4 g

25 %

Cholesterol

10 mg

Sodium

190 mg

8 %

Carbohydrate

70 g

23 %

Fibre

8 g

31 %

Sugars

11 g

Net Carbs

62 g

Protein

30 g

Vitamin A

85 %

Vitamin C

74 %

Calcium

30 %

Iron

33 %

Claims

This recipe is :
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin K, Zinc
Good source of  :
Pantothenic Acid, Vitamin B2, Vitamin E
Source of  :
Vitamin B12
Low  :
Calories, Cholesterol, Saturated Fat, Sodium

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2
Meat and Alternatives 3
Fats 4 ½
Other Foods 0

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