A lovely, easy one pot stew which is creamy, delicious and packed full of plant-based protein. This stew is 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. It also contains over 12g of fibre per portion and that is before you add in anything like brown rice to serve it with.
I like to use more than one block of tofu when cooking for the family. One block is usually 400g and I like to use about 150g per person. By doing so, this gives 25g of protein per portion, so will definitely be filling. That’s without any other additions to your plate such as brown rice.
Any leftover tofu will keep well in the fridge in a sealed tub for a few days. If you are feeding a few more people or have big appetites, you can use both blocks at once.
The ingredients are as follows:
- 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 freezes well and will keep in a sealed tub frozen 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. Also check your ingredients on your coconut milk – they might surprise you! Try and find one that just has coconut and water, without lots of emulsifiers or stabilisers.
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 or 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, then 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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