Vegetable - Tofu Stew
Yield: 1 Large Batch     Type AB Recipe

4 med. onions, chopped
2 - 3 cloves garlic, minced
1 med. eggplant, diced
Olive oil for sautéing
salt, to taste
5 - 6 med. potatoes. diced
Celery, chopped, to taste
Carrots sliced, to taste
Cauliflower, chopped (about 1/2 small
-- head or to taste
Handful mushrooms, sliced
3 Small-med zucchini, diced

1 pkg shredded tofu*
28 oz can diced tomatoes
1 can tomato paste
1 -2 Tb Sucanat or unrefined sugar
1 -2 Tb lemon juice or apple cider
-- vinegar
dried basil to taste
dried dillweed to taste

Some of the vegetables in this recipe are listed in "to taste" amounts. The goal is simply to make a nice colourful, flavourful medley according to your own tastes.

Stove-Top Method

In very large pot (about 6 qt) sauté onions, garlic and eggplant cubes with salt and olive oil until soft. Add potatoes, celery, carrots, cauliflower, mushrooms, zucchini and tofu. Simmer on low for one hour. Add tomatoes, tomato paste, sugar, lemon juice, basil and dillweed. Continue simmering until vegetables are done.

Serve with a dollop of non-fat sour cream (or yogurt) & chives if desired.

Makes a large batch. Freezes well.

Crock Pot Method

Toss everything except tofu into the pot and cook on high for 5 or 6 hours or until vegetables are tender. Add tofu during last couple of hours-- enough time to absorb flavours without becoming too mushy.

* If you cannot find shredded tofu in your area use firm tofu (not silken). Press out as much water as you can, then chop into cubes.

"I liked the recipe because of its simplicity and delicate yet robust flavour. I used shredded tofu as a protein source, which added to the simplicity of the dish. A very grounding dish, something that everyone can and would make."

Sarah Chute, tester

Spring 2001 ER4YT Page

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Last modified: April 09, 2002