1001 Veg - Tofu and Vegetable Stew

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Tofu and Vegetable Stew

 

Recipe By :1001 Low-Fat Vegetarian Recipes - Sue Spitler

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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vegetable cooking spray

1 medium onion -- sliced

1/2 cup sliced celery

3 cloves garlic -- minced

4 cups Rich Mushroom Stock, or Basic Vegetable

Stock

2 cups peeled, sliced red potatoes

6 medium carrots -- sliced

1 bay leaf

1 teaspoon ground cumin

1/4 to 1/2 teaspoon dried thyme

1/8 teaspoon ground cloves

1 10 oz package frozen chopped spinach

1 10 1/2 oz package firm light tofu, or tempeh -- cut into 1/2-inch

cubes

1/4 cup minced parsley

salt and pepper to taste

 

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute

onion, celery, and garkic until softened, about 4 minutes.

 

Add stock, potatoes, carrots, bay leaf, cumin, thyme, and cloves to saucepann;

heat to boiling. Reduce heat and simmer, covered, until vegetables are tender,

about 20 minutes. Add spinach and simmer 2 to 3 minutes. Add tofu and parsley

and cook until heated through, about 4 minutes. Season to taste with salt and

pepper.

 

Description:

" As with most stews, vegetables can vary according to season and

availability: tempeh can be substituted for the tofu. "

 

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Per Serving (excluding unknown items): 84 Calories; 1g Fat (6.3% calories from

fat); 4g Protein; 18g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 108mg

Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 0 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0