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Hope's Tofu Stew
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Authored By: Ellen Sue Spicer of Hands on Nutrition
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This will warm you from the inside out during a chilly fall or winter day.
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Diet Types: Vegan, Vegetarian, Gluten Free, Dairy Free
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Ingredients:
36 oz tofu or Tempeh2 1/2 cups green beans or 12 asparagus spears1 cup carrots or cooked squash1 cup onions or leeks or 3 cups Kale2 cups collard greens4 teaspoons olive oil
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Serves: 8
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Chop all veggies and tofu and cook in a small amount of water until soft. OR: Saute slice tofu or tempeh in small amount of olive oil to brown, then in oven to bake 10-15 minutes. Slice veggies and cook til soft. Add tofu and olive oil and serve. If using Kale instead of onions, cook Kale in water for 15 minutes, drain and add to dish (removes bitterness).
Try these different combos:
1. tofu, green beans, carrots, leeks, corn, Collards, cabbage
2. tempeh, asparagus, brussel sprouts, leeks, celery, Collards, cabbage
3. tofu, asparagus, carrots, Kale, corn, Collards, red cabbage
4. tempeh, green beans, brussel sprouts, Kale, corn, | |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 8
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| Amount Per Serving |
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Calories 171
Calories from Fat 87
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% Daily Value*
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| | Total Fat 10g | 15% | | | Saturated Fat 1g | 7% | | | Mono Fat 5g | | | | Sodium 57mg | 2% | | | Total Carbs 12g | 4% | | | Dietary Fiber 4g | 14% | | | Sugars 2g | | | | Protein 11g | | | | Iron | 15% | | | Calcium | 12% | | | Vitamin B-6 | 5% | | | Vitamin C | 17% | | | Vitamin E | 8% | | | Vitamin A | 62% | | | Selenium | 2% | | | Manganese | 20% | | | Copper | 15% | | | Zinc | 8% | | | Potassium | 16% | | | Phosphorus | 15% | | | Magnesium | 14% | | | Pantothenic acid | 2% | | | Niacin | 5% | | | Riboflavin | 12% | | | Thiamin | 13% | | | Folate | 16% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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