Tofu Cauliflower Vegetable Stew (Low Sodium)
Hearty vegetable stew with tofu, cauliflower, carrots, spinach, and tomatoes simmered in olive oil and herbs. Plant-based and kidney-friendly.
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Ingredients
For 4 servings
- firm, cubed
- florets
- 180 gCarrot(more recipes)sliced
- 300 gTomato(more recipes)diced
- minced
- 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.
Nutrition Facts
Per 4 servings
Dietary Information
Good For
Shopping List
9 items for 4 servings
Health Foods
Produce
Condiments & Sauces
Spices & Seasonings
Tofu Cauliflower Vegetable Stew (Low Sodium)
Hearty vegetable stew with tofu, cauliflower, carrots, spinach, and tomatoes simmered in olive oil and herbs. Plant-based and kidney-friendly.
Ingredients
- •320 g Tofu (Firm) (firm, cubed)
- •260 g Cauliflower (florets)
- •180 g Carrot (sliced)
- •100 g Spinach
- •300 g Tomato (diced)
- •18 g Extra Virgin Olive Oil
- •8 g Garlic (minced)
- •0.5 g Black Pepper (Ground)
- •6 g Fresh Parsley (chopped)
Instructions
- 1In a large pot, warm olive oil over medium heat. Add tofu and cook 5 minutes until lightly golden. Remove and set aside.
- 2Add carrots and cauliflower to the pot; cook 4-5 minutes stirring occasionally.
- 3Stir in garlic and black pepper; cook 30 seconds.
- 4Add diced tomatoes and 1.5 cups water. Simmer 12-14 minutes until vegetables are tender.
- 5Return tofu, add spinach, and cook 2-3 minutes until wilted. Finish with parsley and serve.
Nutrition per Serving
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