Pumpkin and Tofu Stew

This Pumpkin and Tofu Stew is a heartwarming vegetarian dish that combines the earthy sweetness of pumpkin with the protein-rich goodness of tofu, all simmered in a fragrant broth infused with traditional Chinese flavors. It's a comforting meal that's easy to prepare and perfect for any season.

Ingredients

• Pumpkin - 300 grams, peeled and cubed
• Firm tofu - 200 grams, drained and cut into cubes
• Vegetable broth - 500 ml
• Garlic - 3 cloves, minced
• Ginger - 1 tablespoon, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Spring onions - 2 stalks, chopped
• Red bell pepper - 1 medium, diced
• Carrot - 1 medium, sliced
• Cornstarch - 1 tablespoon (optional, for thickening)
• Salt - to taste
• Black pepper - to taste
• Cilantro - for garnish

Steps

1. In a large pot, heat the sesame oil over medium heat. Add the minced garlic and ginger, sautéing for about 1 minute until fragrant.
2. Add the diced red bell pepper and sliced carrot to the pot, cooking for another 3-4 minutes until they begin to soften.
3. Stir in the cubed pumpkin and pour in the vegetable broth. Bring the mixture to a gentle boil, then reduce the heat and let it simmer for about 10 minutes, or until the pumpkin is tender.
4. Add the cubed tofu and soy sauce to the pot. If you'd like a thicker stew, mix the cornstarch with a little water to form a slurry, then stir it into the stew. Simmer for an additional 5 minutes.
5. Season with salt and black pepper to taste. Remove from heat and stir in the chopped spring onions.
6. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 45 g
• Fiber: 8 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins A and C from pumpkin, supporting immune health.
• High in protein and calcium from tofu, promoting muscle health.

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