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Indonesian tofu stew with spring vegetables

With a light coconut lime flavour, this recipe features green beans, bell peppers and zucchini
Recipe and photo provided by CanolaInfo.org
Bowls of tofu cubes, cilantro, red pepper, zucchini and broth
8 servings / 1 hour 5 min 

Prep 30 min / Cook 35 min

Ingredients
  • 1 tbsp (15 mL) freshly grated ginger 
  • Juice of one medium sized lime 
  • 1 1/2 tbsp (20 mL) canola oil, divided 
  • 1 (12 oz / 350 g) block of firm or extra firm tofu, diced into cubes 
  • 1 large onion, diced 
  • 2 cloves garlic, minced 
  • 1 tsp (5 mL) ground cumin 
  • 1 tsp (5 mL) ground coriander 
  • 1/4 tsp (1 mL) ground cloves 
  • 1 cup (250 mL) sodium-reduced vegetable or chicken broth 
  • 1 cup (250 mL) light coconut milk L 
  • 2 cups (500 mL) green beans, cut in 2 inch (5 cm) pieces 
  • 1 red bell pepper, diced 
  • 1 medium zucchini, diced 
  • 2 tbsp (25 mL) fresh cilantro 
Directions
  1. In a bowl, marinate tofu with the ginger, lime juice and 1/2 tbsp (7 mL) canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator. 
  2. In a large saucepan, no lid required heat remaining 1 tbsp (15 mL) canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin, coriander and cloves and stir for 2 minutes. 
  3. To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened. 
  4. Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired. 
     
Nutritional info per serving (1 cup / 250 mL) 
  • Calories 100
  • Protein 4 g
  • Total fat 7 g
    Saturated fat 2 g
    Cholesterol 0 mg
  • Carbohydrates 6 g
    Fibre 1 g
    Sugars 2 g
    Added sugars 0 g
  • Sodium 25 mg
  • Potassium 83 mg