Tuck into a nutrient rich vegetarian stew on a chilly day. Try our hearty vegan tofu stew for a protein-filled and healthy alternative to traditional recipes made with meat. This recipe boasts 12 g of protein per serving and is a source of Iron, Calcium and Vitamins A & C. Gotta love good for you comfort food!

Prep time: 15 min   Cook time: 30 min   Servings: 10

INGREDIENTS

1 cup soy sauce
1 cup water
1 Tbsp. sugar
2 pkg (700g) Sunrise Extra Firm Tofu or Soyganic Extra Firm Tofu, diced
1 Tbsp. oil
½ large onion, diced
1 cup celery, chopped
1 cup carrots, chopped
2 cups potato, diced
1 cup frozen peas
4 cups vegetable broth
2 tbsp cornstarch, mixed with a little water to make a slurry (more watery than a paste)

DIRECTIONS

1. In a glass or plastic bowl, mix together the soy sauce, water and sugar.  Place tofu in bowl and marinade for 10 minutes.
2. Drain tofu and then fry it in a pot until golden brown.  Remove and set aside.  In the same pot, add the oil and onions.  Sautee for about 5 minutes, until tender.
3. Add the celery and carrots and cook for another 2 minutes. Add the broth and when it starts to boil, add the potatoes and the reserved tofu.  Cook for another 15 minutes or until potatoes are tender (test with a fork).
4. Add the frozen peas and when the stew comes to a boil, add the starch slurry.  Cook for another 5 minutes. 
5. Serve warm

Calories: 190   Fat: 8g (Saturated Fat: 1g)   Carbohydrate: 17g   Protein: 12g   Fibre: 2g   Sodium: 680mg   Cholesterol: 0mg   Calcium: 10%   Iron: 15%