Baked Tofu Stew

This Baked Tofu Stew combines the rich flavors of Korean cuisine with the wholesome goodness of baked tofu, making for a hearty and nutritious dish. Packed with protein and vibrant vegetables, it's perfect for a satisfying meal any day of the week.

Ingredients

• Firm tofu - 300 grams
• Soy sauce - 3 tablespoons
• Gochujang (Korean chili paste) - 1 tablespoon
• Sesame oil - 1 tablespoon
• Garlic - 3 cloves, minced
• Ginger - 1 teaspoon, grated
• Carrot - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Mushrooms - 150 grams, sliced
• Bell pepper - 1 medium, chopped
• Green onions - 2 stalks, chopped
• Vegetable broth - 400 ml
• Cornstarch - 1 tablespoon
• Water - 50 ml
• Sesame seeds - 1 tablespoon, for garnish

Steps

1. Preheat the oven to 200°C (392°F).
2. Press the tofu for 15 minutes to remove excess moisture, then cut it into 2 cm cubes.
3. In a bowl, combine soy sauce, gochujang, sesame oil, garlic, and ginger to create a marinade.
4. Toss the tofu cubes in the marinade and let them sit for at least 10 minutes.
5. In a baking dish, add the sliced carrot, zucchini, mushrooms, and bell pepper.
6. Place the marinated tofu on top of the vegetables in the baking dish.
7. In a separate bowl, mix vegetable broth, cornstarch, and water until smooth. Pour this mixture over the tofu and vegetables.
8. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
9. Remove the foil and bake for an additional 10 minutes to allow the tofu to crisp up slightly.
10. Garnish with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 330
• Protein: 22 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 850 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• High in protein, providing essential amino acids for muscle repair and growth.
• Rich in antioxidants and vitamins from the variety of vegetables used.

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