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High-Protein Lentil and Tofu Stew with Seasonal Vegetables

High-Protein Lentil and Tofu Stew with Seasonal Vegetables

Ingredients (Serves 2)

Tofu400 g
Lentils50 g
Onion50 g
Garlic10 g
Ginger5 g
Carrots75 g
Bell peppers75 g
Zucchini75 g
Kale175 g
Tomato Passata200 g
Vegetable Broth200 ml
Olive Oil5 ml
Cumin1 g
Paprika1 g
Oregano0.5 g
Salt1 g
Pepper0.5 g

Instructions

1
Press the tofu to remove excess water and cut it into 2-3cm cubes. (3 minutes)
2
Rinse the red lentils under cold water. (1 minute)
3
Chop the onion, carrots, bell peppers, and zucchini into bite-sized pieces. Mince the garlic and ginger. Chop the kale. (11 minutes)
4
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 4 minutes. (4 minutes)
5
Add the minced garlic, ginger, cumin, paprika, and oregano. Cook, stirring, for 1 minute until fragrant. (1 minute)
6
Add the chopped carrots, bell peppers, and zucchini. Cook for 5 minutes, stirring occasionally. (5 minutes)
7
Add the rinsed lentils, tomato passata, and vegetable broth to the pot. Bring to a simmer, scraping the bottom to loosen any browned bits. (5 minutes)
8
Reduce heat to low, cover, and simmer for 15 minutes, or until the lentils are tender. (15 minutes)
9
Stir in the chopped kale and tofu cubes. Cook for another 5 minutes, or until the kale is wilted and the tofu is heated through. (5 minutes)
10
Season with salt and pepper to taste. Serve hot. (1 minute)
High-Protein Lentil and Tofu Stew with Seasonal Vegetables
Featured Recipe
Dinner
45 min
Medium
High Protein
High Protein

High-Protein Lentil and Tofu Stew with Seasonal Vegetables

A robust and protein-packed stew featuring hearty lentils, substantial tofu chunks, and an abundance of seasonal vegetables in a rich tomato and vegetable broth base. Perfect for a nourishing dinner.

45 min
2 servings
MEDIUM
Dinner
45 min
Medium
High Protein
Nutrition Facts
705
Calories
54g
Protein
74g
Carbs
25g
Fat
🎉
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Ingredients

Servings:
2
Main Ingredients1
  • Tofu400 g
Vegetables & Herbs5
  • Onion50 g
  • Garlic10 g
  • Carrots75 g
  • Bell peppers75 g
  • Tomato Passata200 g
Pantry Staples5
  • Bell peppers75 g
  • Olive Oil5 ml
  • Oregano0.5 g
  • Salt1 g
  • Pepper0.5 g
Additional Items7
  • Lentils50 g
  • Ginger5 g
  • Zucchini75 g
  • Kale175 g
  • Vegetable Broth200 ml
  • Cumin1 g
  • Paprika1 g

Instructions

  1. 1
    Step 1

    Press the tofu to remove excess water and cut it into 2-3cm cubes. (3 minutes)

  2. 2
    Step 2

    Rinse the red lentils under cold water. (1 minute)

  3. 3
    Step 3

    Chop the onion, carrots, bell peppers, and zucchini into bite-sized pieces. Mince the garlic and ginger. Chop the kale. (11 minutes)

  4. 4
    Step 4

    Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 4 minutes. (4 minutes)

  5. 5
    Step 5

    Add the minced garlic, ginger, cumin, paprika, and oregano. Cook, stirring, for 1 minute until fragrant. (1 minute)

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