This creamy tofu peanut stew is an easy one pot stew which is delicious and packed full of plant-based protein. It’s the perfect winter warmer.
It is gently spiced with paprika and cumin but not too spicy if you are cooking for the whole family.
It has both tofu and beans in the recipe, so it’s really full of plant-based protein. In fact, one portion has about 31g of protein so it will really keep you full.
Nutritional Highlights
Plant-based protein – Tofu and black beans provide a protein boost to keep you full.
Rich in healthy fats – From the peanut butter and coconut milk.
Packed with fibre – Black beans, spinach and tomatoes offer 12g of fibre per portion.
Iron and magnesium – Spinach and beans are excellent sources of key minerals, including iron and magnesium
The ingredients for this creamy tofu peanut stew are:
- Coconut oil
- Onion
- Garlic
- Ginger
- Chilli
- Tofu
- Cumin
- Paprika
- Tomato purée
- Chopped tomatoes
- Coconut milk
- Black beans
- Peanut butter
- Baby spinach
- Lime juice
- Fresh coriander
- Unsalted peanuts
I like to serve with some brown rice or crusty bread. The choice is yours.
Give it a try and let me what you think in the comments.
Recipe Tips
- This stew freezes well and will keep in a sealed tub in the freezer for up to 3 months.
- You can sub out the tofu for more beans if you prefer.
- I use ½ a red chilli but adjust according to your own tastes, as they will vary in heat.
- I use a full fat coconut milk. If you are watching your fat intake then feel free to sub for a half fat or reduced fat option.
Creamy Tofu Peanut Stew
Ingredients
- 1 tbsp coconut oil
- 1 medium onion
- 1 tsp sea salt
- 3 garlic cloves
- 1 thumb sized piece of ginger
- ½ red chilli
- 600 g block firm tofu (21 oz)
- 2 tsp ground cumin
- 2 tsp smoked paprika
- 2 tbsp tomato purée
- 2 x 400g tins of chopped tomatoes (2x 14oz)
- 400 ml tin of coconut milk (14oz)
- 400 g tin of black beans (14oz)
- 3 tbsp peanut butter
- 250 g baby spinach (3-4 cups)
- 1 tbsp lime juice
- Handful of fresh coriander
- Handful of unsalted peanuts
Instructions
- Firstly, if you have a tofu press – press your tofu. If not, use a tea towel or paper towels to take out as much moisture as possible.
- Chop the onion, chilli, ginger and garlic. Heat the oil in a large pan and fry the onion for 5-6 mins adding the salt, chilli, garlic and ginger for the last minute or two.
- Chop the tofu into chunks and add to the pan and fry for 5 mins until slightly browned.
- Add the spices and fry for another 2 mins. Add in the tomato purée, peanut butter, chopped tomatoes, beans and coconut milk. Simmer for about 15 mins.
- Add the spinach for the final 2-3 mins to wilt and finish with a good squeeze of lime juice, fresh coriander and peanuts. Check the seasoning and add more, if required, before serving.
Notes
- Serve on its own or with crusty bread/brown rice.
- The nutritional information is based on using a full fat coconut milk. If you would like to reduce the fat content, then feel free to sub with reduced fat coconut milk.
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