Tofu and Vegetable Stew

This Tofu and Vegetable Stew is so flavorful that even meat-eaters won't think twice about the tofu! Comforting and filling, this stew will get you through any slow day.

My kitchen is a laboratory of vegetarian meals. These days, I'm still experimenting with new ingredients, new meal ideas, and revisiting classic dishes to make vegetarian versions. Last week, I wanted a comforting hot meal, and nothing is better than a good stew to get better!

This stew is so consistent and comforting that it has even been gobbled up by my family members who aren't vegetarian! The taste is amazing, the texture is interesting, and it has great nutritional value.

Key Ingredients & Substitutions

• Firm tofu. Firm or extra-firm tofu holds its shape through a long simmer and soaks up the tomato and herb flavors as it cooks. Silken or soft tofu will fall apart, so save it for smoothies and sauces. Smoked or baked tofu also works if you'd like a heartier, more savory bite.
• Potatoes. Potatoes make the stew filling and thicken the broth a little as they cook. Yukon Gold potatoes stay creamy and hold their shape; russets break down more and give a thicker stew. Sweet potatoes are a good swap for a slightly sweeter version.
• Carrots, celery, onion, and garlic. This classic combination is the flavor base of the stew, so don't skip sautéing it first. Diced parsnips, fennel, or leeks can stand in for the celery if you don't have any on hand.
• Tomato puree. Tomato puree (also sold as passata) gives the stew its rich red color and body. A smooth, bottled passata like Mutti Tomato Passata works well. Crushed tomatoes or tomato sauce can be used instead; add an extra splash of water if they are very thick.
• Dried oregano and basil. These dried herbs give the stew a gentle Mediterranean flavor. Pantry jars like McCormick Oregano and McCormick Basil are all you need, or use an Italian seasoning blend.
• Fresh coriander (cilantro). A handful of fresh coriander leaves brightens the stew just before serving. If you're not a fan, use chopped fresh parsley instead.

How to Make Tofu and Vegetable Stew

1. Cook onion and garlic for 3 minutes.
2. Add celery and carrots. Cook for another 5 minutes.
3. Add the tomato puree.
4. Extend stew with a little water.
5. Add herbs, salt, and pepper to taste.
6. Cut tofu into cubes.
7. Add the potatoes and tofu to the stew.
8. Cover pot and simmer for at least 20 minutes.
9. Serve in a bowl with fresh coriander.

Full directions for how to make Tofu and Vegetable Stew are in the printable recipe card below.

Helpful Tips

Press the tofu. Always press your tofu for the very best texture. To do this, simply remove the tofu from its packaging and drain the water. Then wrap the tofu in a clean cloth or paper towel. Place a cutting board or flat plate on top of the wrapped tofu, and then place a heavy object (such as a cast iron skillet) on top of that. Let it sit for 30-60 minutes to drain the excess water. If you make tofu often, a tofu press does the job in about 15 minutes with no mess.

Cut the potatoes small. Dice the potatoes into pieces about ¾ inch across so they cook through in the same time as the carrots. Larger chunks will need an extra 10-15 minutes of simmering.

Keep the liquid just covering the vegetables. Add water a little at a time until the carrots and potatoes are just covered by the tomato sauce. Too much water makes a thin, soupy stew; if that happens, simmer uncovered for the last 10 minutes to thicken it.

Use a slow cooker. Make this stew in the slow cooker for a meal that's ready when you are! Sauté the veggies on the stovetop, then add all ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.

Variations

Mix up the veggies. You can use any veggies of your choice in this simple tofu stew. Try with sauteed bell peppers, zucchini, summer squash, or mushrooms.

Vary the protein. You can replace some or all of the tofu with other vegan protein sources such as tempeh or chickpeas.

Spice it up. Use your favorite seasoning or spice things up with some crushed red pepper or a dash of chili powder.

Make it tofu-free. For a thick, classic-style stew without tofu, try our Old-Fashioned Vegan Stew, which is loaded with potatoes, carrots, mushrooms, and peas in a savory, beefy-tasting broth.

Serving Ideas

This stew is very hearty and stands on its own as a one pot meal. But if you crave something even more substantial, try serving it with a side of rice, couscous, or some crusty homemade bread for soaking up every bit of the tomato broth.

For a lighter meal, pair a bowl with a crisp green salad dressed with a simple vinaigrette. A squeeze of lemon juice or a drizzle of good olive oil over each bowl just before serving adds a bright finish.

Storing & Freezing

Any leftover stew can be stored in the refrigerator for 3-4 days, in a covered container. The flavors deepen overnight, so it makes an excellent make-ahead lunch. The potatoes absorb some of the liquid as the stew sits, so stir in a splash of water when reheating.

You can also freeze this stew for up to 2 months. Let it cool completely, then portion it into freezer-safe containers, leaving a little room at the top for expansion. Thaw overnight in the refrigerator. Reheat the stew on the stovetop over medium heat, stirring gently, until hot all the way through. Frozen potatoes can turn slightly soft, but the stew still tastes great.

Tofu and Vegetable Stew FAQs

Why use tofu to replace meat?

Because of the tofu in the recipe, this stew provides plant-based protein to the body. Tofu is the traditional meat substitute that comes to mind when considering vegetarianism or a meatless diet. Despite its neutral taste and soy composition, the tofu quickly absorbs the flavor of the food with which it is prepared!

More Vegan Stew Recipes

If you love this vegan tofu and vegetable stew, check out these other delicious recipes:

• Three Sisters Stew
• Old-Fashioned Vegan Stew
• Vegan Cassoulet (White Bean and Vegetable Stew)
• Protein-Packed Plant-Based Lentil Stew

Recipe