Introduction
White bean stew with tofu is an easy and nutritious vegetarian recipe that combines tender white beans with crispy tofu cubes. This comforting dish is packed with plant-based protein and fresh vegetables, making it perfect for family meals or healthy eating. You will enjoy a flavorful stew that is both satisfying and light.
Why You’ll Love This Recipe
This recipe is simple and quick to prepare with accessible ingredients and delicious results. The tofu provides quality protein, while the beans and vegetables add fiber and vitamins. It’s easily adaptable for vegans and anyone looking for a wholesome, tasty meal.
Recipe Origins
This stew blends Mediterranean and Asian culinary traditions, where legumes and tofu are staple ingredients. The recipe uses simple cooking methods and nutritious components to create a balanced and flavorful dish.
Ingredients
300 g white beans
100 g green beans
10 g fresh spinach
1 leek
70 g crushed tomatoes
50 g cream cheese
1 tablespoon thyme
180 g firm tofu
1 tablespoon sweet paprika
20 ml soy sauce
1 tablespoon white sugar
1 vegetable broth cube
5 ml extra virgin olive oil
Salt
Black pepper
Instructions
1- Grate half of the tofu and cut the rest into 1×1 cm cubes. In a pan with oil, sauté the grated tofu with paprika and soy sauce for 4 minutes until crispy. Remove and set aside.
2- Clean the leek, removing the base and dark green parts. Slice into 2 cm rounds. In the same pan, add leek, green beans, and tofu cubes. Season with salt and pepper and cook for 4 minutes.
3- Add sugar, cream cheese, and crushed tomatoes. Mix well. Dissolve the broth cube in 200 ml hot water, add to the pan and bring to a boil for 5 minutes. Add thyme.
4- Stir in spinach and white beans and cook for 3 more minutes. Serve topped with the crispy tofu.
Nutrition Information
Calories: 179 kcal
Carbohydrates: 14 g
Protein: 12 g
Fat: 7 g
Quick Facts
Preparation Time: 30 min
Cooking Time: 30 min
Servings: 4
Difficulty: ⭐ (Easy)
Storage and Reheating Tips
Store leftovers in an airtight container in the refrigerator up to 3 days. Reheat gently on the stovetop or microwave, avoiding drying out.
Serving Suggestions
Serve with a fresh salad or brown rice for a complete meal. Whole grain bread pairs well to soak up the broth.
Common Mistakes
Not frying the tofu enough reduces crunchiness. Not seasoning at the end may leave the dish bland. Adding too much water dilutes the flavor.
Recipe Variations
Swap cream cheese for vegan cream cheese to make it fully vegan. Add other vegetables like carrots or zucchini for more variety. Use smoked tofu for a stronger flavor.
Frequently Asked Questions
Can I make this ahead?
Yes, flavors develop better after resting.
Can I use canned beans?
Yes, adjust cooking time and reduce liquid accordingly.
Is cream cheese necessary?
You can replace it with plant-based alternatives or omit it.
Conclusion
White bean stew with tofu is a flavorful, healthy, and easy-to-make dish perfect for vegetarians and anyone seeking a nourishing meal. Its combination of protein, fiber, and fresh vegetables makes it ideal for a balanced diet. Try this recipe to enjoy a delicious stew that’s simple yet satisfying.
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