Spicy Tofu Stew

This Spicy Tofu Stew is a hearty and comforting Korean dish that combines soft tofu with a rich, spicy broth and an array of vegetables. Perfect for a nourishing lunch, it packs a punch of flavor while remaining entirely vegetarian.

Ingredients

• Firm tofu - 300 grams
• Vegetable oil - 1 tablespoon
• Garlic - 3 cloves, minced
• Ginger - 1 inch, minced
• Onion - 1 medium, diced
• Carrot - 1 medium, sliced
• Zucchini - 1 small, diced
• Mushrooms (shiitake or button) - 100 grams, sliced
• Korean red pepper flakes (gochugaru) - 1 tablespoon
• Soy sauce - 2 tablespoons
• Vegetable broth - 600 ml
• Green onions - 2, chopped
• Sesame oil - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Press the firm tofu for about 15 minutes to remove excess water, then cut it into 1-inch cubes.
2. In a large pot, heat the vegetable oil over medium heat and sauté the minced garlic and ginger until fragrant, about 1 minute.
3. Add the diced onion and continue to sauté until it becomes translucent, approximately 3-4 minutes.
4. Stir in the sliced carrot and zucchini, cooking for another 3-4 minutes until they start to soften.
5. Add the sliced mushrooms and cook for an additional 2 minutes.
6. Sprinkle in the Korean red pepper flakes and stir well to combine, cooking for another minute.
7. Pour in the vegetable broth and soy sauce, and bring the mixture to a gentle boil.
8. Carefully add the cubed tofu to the pot, reduce heat to low, and let simmer for 10-15 minutes, allowing the flavors to meld.
9. Season with salt and black pepper to taste.
10. Drizzle with sesame oil before serving and garnish with chopped green onions.

Nutrition

• Calories: 320
• Protein: 22 g
• Carbs: 18 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.6 L

Health Benefits

• High in protein from tofu, supporting muscle health.
• Rich in vitamins and minerals from a variety of vegetables.

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