Go Back
–+ servings
Garlic Ginger Tofu Stew

Creamy Garlic Ginger Tofu Stew for a Cozy Dinner Night

A comforting Garlic Ginger Tofu Stew that's vegan and gluten-free, perfect for quick weeknight dinners.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew
  • 1 block Tofu Key protein source; substitute with chickpeas for soy-free option.
  • 1 medium Zucchini Feel free to swap in other veggies like kale or spinach.
  • 1 medium Sweet Potato Adds texture and sweetness.
  • 1 can Coconut Milk Creates a creamy base; use oat milk for a lighter alternative.
  • 1 tablespoon Fresh Ginger Imparts a zesty flavor; avoid powdered ginger.
  • 4 cloves Garlic Essential for depth of flavor.
  • 1 teaspoon Cumin Seeds Add warmth; bloom for maximum flavor.
  • 1 cup Lentils Provides protein and fiber.
Optional Add-ins
  • 1 teaspoon Red Pepper Flakes Add for a spicy kick.
  • 2 tablespoons Tomato Paste Thickens and adds depth.

Equipment

  • Oven
  • Baking Tray
  • Parchment paper
  • Large Pot
  • Cutting board
  • Knife

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C). Line a baking tray with parchment paper. Cut tofu into cubes and chop vegetables.
  2. Toss cubed tofu and vegetables with oil and seasonings. Roast in the oven for 25–30 minutes, flipping halfway through.
  3. In a large pot, heat oil and add cumin seeds. Allow them to bloom for about 1 minute. Add chopped onions and sauté until soft.
  4. Stir in minced garlic and grated ginger; cook for another 2–3 minutes.
  5. Add tomato paste and rinsed lentils to the pot. Pour in vegetable broth and bring to a simmer for about 20 minutes.
  6. Reduce heat and stir in coconut milk, letting it simmer for an additional 5–10 minutes.
  7. Fold in roasted tofu and vegetables into the stew, mix well, and let heat through. Serve hot.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 18gFat: 14gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 140IUVitamin C: 30mgCalcium: 15mgIron: 20mg

Notes

Use fresh ingredients for optimal flavor and feel free to customize spice levels and vegetable choices.

Tried this recipe?

Let us know how it was!