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    Home » Recipes » Vegan Soups, Stews, and Chilis

    Tofu and Vegetable Stew

    Published: Oct 10, 2018 · Updated: Oct 25, 2023 · This post may contain affiliate links.

    Jump to Recipe - Print Recipe
    tofu 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.

    tofu and vegetable stew served in a bowl

    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.

    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 it's 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.

    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.

    Storing leftovers. Any leftover stew can be stored in the refrigerator for 3-4 days, in a covered container. You can also freeze this stew for up to 2 months. Reheat the stew on the stovetop over medium heat.

    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.

    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.

    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 Recipes

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

    • Three Sisters Stew
    • Old Fashioned Vegan Stew
    • White Bean Kale Stew

    Recipe

    tofu vegetable stew

    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.
    5 from 41 votes
    Print Pin Rate Email
    Course: Main Course
    Cuisine: American
    Diet: Vegan, Vegetarian
    Keyword: Tofu and Vegetable Stew, tofu stew, vegan stew recipes, vegetarian stew recipes
    Prep Time: 15 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 45 minutes minutes
    Servings: 6 servings
    Calories: 211kcal
    Author: Veg Kitchen

    Ingredients

    • 400 g firm tofu
    • 3 potatoes
    • 3 carrots
    • 3 celery
    • ½ cup tomato puree
    • 2 tbsp olive oil
    • 1 onion
    • 1 clove garlic
    • 1 tsp dry oregano and basil
    • 3 tbsp fresh coriander
    • salt and pepper
    US Customary - Metric

    Instructions

    • Cook onion and garlic in an oiled pot over medium heat for 3 minutes.
    • Add diced celery and carrots. Cook for another 5 minutes.
    • Add the tomato puree.
    • Extend stew with a little water. The carrots should be covered with tomato sauce.
    • Add herbs, salt, and pepper to taste.
    • Cut tofu into cubes.
    • Add the potatoes and tofu to the stew.
    • Cover pot and simmer for at least 20 minutes over low heat until the carrots are tender under the fork.
    • Serve in a bowl, sprinkled with fresh coriander.

    Nutrition

    Calories: 211kcal | Carbohydrates: 27g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 53mg | Potassium: 724mg | Fiber: 5g | Sugar: 5g | Vitamin A: 5313IU | Vitamin C: 27mg | Calcium: 123mg | Iron: 2mg
    Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

    More Vegan Soups, Stews, and Chilis

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      Fresh Tomato Corn Gazpacho
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      Vegan Cream of Asparagus Soup
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      Masala Lentils (Sabut Masoor)
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      30-Minute Vegan Chana Masala

    Reader Interactions

    Comments

    1. nahp says

      June 12, 2022 at 2:47 am

      FYI, in the United States and Canada, people refer to the leaves of Coriandrum sativum as "cilantro" and the seed/fruit as "coriander." The pictures make it pretty clear what you mean, but someone might get confused.

    2. Bridgit Allan says

      January 27, 2024 at 4:05 pm

      I left out the potatoes and added beans and leeks, very tasty!

    5 from 41 votes (41 ratings without comment)

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    Hi, I'm Nicole! I'm the creator behind VegKitchen, and the author of the popular cookbook, Weeknight One Pot Vegan Cooking. Learn more about me here.

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