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Soul Food
Tofu-Vegetable Stew
with Potatoes
(10 votes)
Health Score:
100 / 100
Difficulty:
very easy
Preparation:
25 min.
Preparation
ready in 35 mins
Calories:
238
calories
Calories
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Brussel sprouts are rich in vitamin C and fiber, while the tofu packs this vegetarian stew with protein.
Use smoked tofu for more flavor.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 238 cal. | (11 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17 g | (57 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 1,129 mg | (28 %) | ||
| Calcium | 256 mg | (26 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 0 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
2
- Ingredients
- 2 potatoes
- 1 pc Celery root
- 1 carrot
- 1 sm stalk Leeks
- 24 ozs Vegetable broth
- 2 bay leaves
- 1 lb Brussels sprouts (frozen)
- 4 ozs smoked, firm Tofu
- Nutmeg
- salt
- peppers
- ½ bunch Chives
Preparation
Preparation steps
1.
Peel potatoes, celery root and carrot. Rinse and dice into small cubes.
2.
Cut leek lengthwise, rinse and cut into 1/2-inch wide rings.
3.
Bring vegetable broth to a boil with bay leaves in a pot. Add potatoes, carrot and celery root and bring to a boil again.
4.
Add Brussels sprouts and leek and bring to a boil again. Then cover and cook over medium heat for about 15 minutes.
5.
Cut tofu into small cubes, add to vegetables and cook for about 3 minutes over low heat. Season with grated nutmeg, salt and pepper.
6.
Remove bay leaves. Rinse chives, shake dry, cut into rolls and sprinkle over the stew before serving.
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