Tofu Cauliflower Vegetable Stew (Low Sodium)

Name: Tofu Cauliflower Vegetable Stew (Low Sodium)
Prep time: 12 min
Cook time: 25 min
Total time: 37 min
Yield: 4 bowl
Cuisine: Mediterranean
Ingredients: 320 g Tofu (Firm); 260 g Cauliflower; 180 g Carrot; 100 g Spinach; 300 g Tomato; 18 g Extra Virgin Olive Oil; 8 g Garlic; 0.5 g Black Pepper (Ground); 6 g Fresh Parsley

Hearty vegetable stew with tofu, cauliflower, carrots, spinach, and tomatoes simmered in olive oil and herbs. Plant-based and kidney-friendly.

Prep: 12 min

Cook: 25 min

320 kcal/serving

4 bowl

Adjust Servings

Scale ingredients and nutrition

4 servings

Ingredients

For 4 servings

320 gTofu (Firm)(more recipes)
firm, cubed
260 gCauliflower (more recipes)
florets
180 gCarrot (more recipes)
sliced
100 gSpinach (more recipes)
300 gTomato (more recipes)
diced
18 gExtra Virgin Olive Oil (more recipes)
8 gGarlic (more recipes)
minced
0.5 gBlack Pepper (Ground)(more recipes)
6 gFresh Parsley (more recipes)
chopped

Instructions

1
In a large pot, warm olive oil over medium heat. Add tofu and cook 5 minutes until lightly golden. Remove and set aside.
2
Add carrots and cauliflower to the pot; cook 4-5 minutes stirring occasionally.
3
Stir in garlic and black pepper; cook 30 seconds.
4
Add diced tomatoes and 1.5 cups water. Simmer 12-14 minutes until vegetables are tender.
5
Return tofu, add spinach, and cook 2-3 minutes until wilted. Finish with parsley and serve.