Vegan Fish Stew

This Vegan Fish Stew captures the essence of traditional seafood dishes with a plant-based twist, featuring hearty vegetables and tofu that mimic the texture of fish. Infused with aromatic spices and a zesty broth, it's a comforting and nourishing meal perfect for any occasion.

Ingredients

• Firm tofu - 200 grams, cubed
• Olive oil - 2 tablespoons
• Yellow onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Celery - 2 stalks, diced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 milliliters
• Coconut milk - 200 milliliters
• Lemon juice - 2 tablespoons
• Dried oregano - 1 teaspoon
• Paprika - 1 teaspoon
• Seaweed flakes (nori or dulse) - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Heat the olive oil in a pot over medium heat, then add the diced onion, garlic, celery, and carrot. Sauté for about 5 minutes until the vegetables are softened.
2. Add the red bell pepper and cook for an additional 3 minutes.
3. Stir in the canned diced tomatoes, vegetable broth, coconut milk, lemon juice, oregano, paprika, seaweed flakes, salt, and pepper. Bring the mixture to a simmer.
4. Carefully add the cubed tofu to the pot and simmer for 10-12 minutes, allowing the flavors to meld and the stew to thicken slightly.
5. Taste and adjust seasoning if necessary, then remove from heat.
6. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 8 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from tofu.
• Rich in vitamins and minerals from a variety of vegetables.

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