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Mushroom Tofu Stew

 
Mushroom Tofu Stew
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $9.4 One serving costs about $9.4 One serving costs about $9.4

$9.40 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 fall,winter,vegetarian,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian lunch,soup,main course,main dish,dinner
spoonacular Score:89%

Spoonacular Score: 89%

 

Mushroom Tofu Stew is a gluten free, dairy free, and lacto ovo vegetarian recipe with 1 servings. This main course has 513 calories, 41g of protein, and 9g of fat per serving. For $9.4 per serving, this recipe covers 42% of your daily requirements of vitamins and minerals. It is perfect for Autumn. It is brought to you by Foodista. This recipe is liked by 1 foodies and cooks. Head to the store and pick up garlic, strong mushroom broth, carrots, and a few other things to make it today. From preparation to the plate, this recipe takes approximately 45 minutes. Taking all factors into account, this recipe earns a spoonacular score of 88%, which is tremendous. Users who liked this recipe also liked Spicy Tofu Stew, Tofu and Kimchi Stew, and Tofu and Kimchi Stew.

Stew works really well with Cabernet Sauvignon, Chablis, and Malbec. Full-bodied red wines like malbec and cabernet sauvignon are the perfect accompaniment for beef stew. Fish stew probably calls for a white wine, such as chablis. The Dumas Station Estate Cabernet Sauvignon with a 4.9 out of 5 star rating seems like a good match. It costs about 69 dollars per bottle.

Dumas Station Estate Cabernet Sauvignon

The nose of this wine yields beautiful fruit aromas including cherries and blackberries. A wonderful, mouth-filling body coats the tongue and reaches almost every point in your mouth. Our favorite thing about this wine is the long, lingering finish that goes on... and on...

» Get this wine on Amazon.com

Ingredients

Servings:
1
1 bot beer
bot beer
6 cups
6 cups strong mushroom broth
strong mushroom broth
2 cups
2 cups carrots
carrots
1 small
1 small pkt firm/extra tofu
pkt firm/extra tofu
2 Cloves
2 Cloves garlic
garlic
0.5 pound
0.5 pound mushrooms
mushrooms
0.5 pound
0.5 pound mushrooms
mushrooms
1 large
1 large diced onion
diced onion
1 bot beer
1
bot beer
6 cups strong mushroom broth
6 cups
strong mushroom broth
2 cups carrots
2 cups
carrots
1 small pkt firm/extra tofu
1 small
pkt firm/extra tofu
2 Cloves garlic
2 Cloves
garlic
0.5 pound mushrooms
0.5 pound
mushrooms
0.5 pound mushrooms
0.5 pound
mushrooms
1 large diced onion
1 large
diced onion

Equipment

frying pan
frying pan
pot
pot
frying pan
frying pan
pot
pot


Instructions

  1. I just made this up the other day and it was pretty good. The real key is to use a very strong mushroom broth (either make your own or use twice the amount called for with the instant), and to brown all the ingredients first.
  2. In a large stewpot on med-hi heat, saute onions in beer until very brown and beginning to stick to pot bottom Add just enough mushroom broth to loosen the onions on the bottom of the pan and continue browning. Keep up this process until onions are very dark brown.
  3. At the same time, in a large skillet, pour 1/4 cup mushroom broth and add cubed tofu. Brown on all sides as much as possible on med-hi, adding broth when tofu starts to stick, loosening the tofu cubes and cooking until they start to stick again. When tofu cubes are browned well, add to onions and add rest of mushroom broth. If more liquid is needed, add water to cover stew if more liquid is needed.
  4. In same skillet, using water, use same process on carrots and mushrooms, browning and loosening with water and then add to the stew mixture.
  5. Finally, add crushed garlic, cover and simmer until full flavor has developed.
  6. This process of browning really increases the flavor of all the contents including the tofu. Don't be afraid to make plenty, as this disappeared fast and there were not enough leftovers for my taste!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $10.65
Ingredient
6 cups strong mushroom broth
2 cups carrots
1 small pkt firm/extra tofu
2 Cloves garlic
½ pounds mushrooms
½ pounds mushrooms
1 large diced onion
Price
$4.53
$0.45
$2.69
$0.13
$1.26
$1.26
$0.33
$10.65

Nutritional Information

Quickview
562 Calories
47g Protein
9g Total Fat
81g Carbs
80% Health Score
Limit These
Calories
562k
28%

Fat
9g
15%

  Saturated Fat
1g
10%

Carbohydrates
81g
27%

  Sugar
43g
48%

Cholesterol
0.0mg
0%

Sodium
6095mg
265%

Get Enough Of These
Protein
47g
95%

Vitamin A
45774IU
915%

Vitamin B2
2mg
127%

Copper
2mg
121%

Vitamin B3
20mg
100%

Phosphorus
928mg
93%

Potassium
3114mg
89%

Vitamin B5
7mg
77%

Selenium
44µg
63%

Vitamin B1
0.93mg
62%

Fiber
14g
59%

Vitamin B6
1mg
56%

Magnesium
195mg
49%

Vitamin C
37mg
46%

Iron
8mg
45%

Manganese
0.87mg
44%

Folate
154µg
39%

Zinc
5mg
38%

Vitamin K
34µg
33%

Calcium
266mg
27%

Vitamin E
1mg
12%

Vitamin D
0.91µg
6%

Vitamin B12
0.18µg
3%

covered percent of daily need

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