Soy rich foods like tofu contain isoflavones, which are phytonutrients that may be able to protect from things like heart disease, some cancers, and osteoporosis. To put this note in perspective, I think it is important to note that isoflavone rich foods like tofu, edamame, and chickpeas can be used as a means to limit foods higher in saturated fat that often times these types of plant based proteins are trying to replace in regular diets.

Can you replace the coconut milk?

Yes, you can. I would recommend for those that do not have a nut allergy, to consider making a cashew cream by blending up some cashews and water together in a high speed blender until you have the same creamy consistency. If you have a nut allergy, I also find using Oatly Oatmilk to work really well in place of coconut milk. As the stew thickens, it can still become very creamy.

Can you replace the tofu?

If you happen to have an allergy and need to replace the soy, feel free to use some other beans. I really like the combination of lentils and chickpeas, but this stew can work with cannellini beans as well.

How long will this stew last?

This stew will last for up to 4-5 days in an air tight container in the refrigerator. This stew also freezes very well too. Just portion into individual containers in the freezer for up 3 months. When ready to enjoy, remove from the freezer and thaw then reheat.

Garlic Ginger Tofu Stew - Plant Based RD

Description

A vegan tofu stew infused with fresh ginger, garlic and a touch of spice. The perfect easy weeknight dinner recipe.

Ingredients

Scale

Baked Tofu and Vegetables

1 block extra firm tofu or super firm tofu
1 tbsp gluten-free soy sauce or coconut aminos
2 tsp nutritional yeast
1 cup sweet potato, cut into 1/2 inch pieces
1 medium zucchini, sliced into thick half moons
1 tbsp olive oil, divided

Coconut Ginger Sauce

1 tsp cumin seeds
1 small onion, diced into small pieces
2 inch fresh ginger root, grated
4 garlic cloves
1/2 tsp ground coriander
1/2 tsp turmeric
1 tbsp tomato paste
1 tbsp garlic chili sauce
1/2 cup cooked small lentils or canned
1, 13.5 oz can light coconut milk
1/2 a bouillon cube or 1/2 tsp of Better Than Bouillon Vegetable Paste (optional)

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Instructions

Tofu and Vegetables

Set oven to 400F. If using extra firm tofu, press before using to remove excess water. Cut into 16 even cubes and place in a Tupperware container with soy sauce and nutritional yeast. Seal container, give a gentle toss to coat.
Place tofu on a lined baking tray along with the sweet potato and zucchini. Toss the sweet potato and zucchini with half the olive oil and arrange on the tray with the tofu. Place baking tray in the oven for 20 minutes, making sure to flip half way.

Stew

To a large pan over medium heat, add remaining oil and cumin seeds. Sauté for about a minute until fragrant.
Add in onion with a pinch of salt and continue to sauté until softened.
Stir in ginger and garlic and continue to sauté for about a minute.
Add in coriander, turmeric and tomato paste and sauté well to coat.
To the pan, add in garlic chili sauce, lentils, coconut milk and the bouillon cube.
Once fully mixed together, add in the tofu and sweet potato, then bring to a low simmer and cook for 5 to 10 minutes to thicken the sauce.

Notes

While you can use light coconut milk, I find that this stew is the creamiest when using full fat canned coconut milk.

Using fresh ginger makes all the difference in the world when making this recipe. Using powdered ginger will be more muted, which will lead to a difference in flavor in the final resulting stew.

You can swap the coconut milk for oat milk or cashew cream in case of allergies.

Keywords: tofu stew, vegan tofu stew, tofu lentil stew, easy vegan dinners