Diabetes Recipes - Indonesian Tofu Stew with Spring Vegetables

Indonesian Tofu Stew with Spring Vegetables

 

With a light coconut lime flavour, this recipe features green beans, bell peppers and zucchini.

Tips

Other vegetables such as spinach, mushrooms, or cauliflower could also be used.

Makes 8 servings

Cooking time: n/a

Ingredients

• 1 Tbsp (15 mL) freshly grated ginger juice of one medium sized lime


• 1½ (20 mL) Tbsp canola oil, divided


• 12 oz (85 g) 1 block of firm or extra firm tofu, diced into cubes


• 1 large onion, diced


• 2 cloves garlic, minced


• 1 tsp (5 mL) ground cumin


• 1 tsp (5 mL) ground coriander


• ¼ tsp (1 mL) ground cloves


• 1 cup (250 mL) sodium-reduced vegetable or chicken broth


• 1 cup (250 mL) light coconut milk


• 2 cups (500 mL) green beans, cut in 2 inch (5 cm) pieces


• 1 red bell pepper, diced


• 1 medium zucchini, diced


• 2 Tbsp (30 mL) fresh cilantro

Instructions

1. In a bowl, marinate tofu with the ginger, lime juice and ½ Tbsp (7 mL) canola oil. Toss well to coat. This can be done about 30 minutes ahead of time and up to overnight in the refrigerator.


2. In a large saucepan, no lid required, heat remaining 1 Tbsp (15 mL) canola oil. Add onion and cook for about 6 minutes or until softened and slightly browned. Add garlic, cumin and cloves and stir for 2 minutes.


3. To saucepan, add stock and coconut milk. Simmer, uncovered, for about 10 minutes until slightly thickened.


4. Add green beans, bell pepper and zucchini and cook for about 10 minutes more or until vegetables are tender. Add marinated tofu and cook an additional 5 minutes. Garnish with cilantro. Serve over steamed brown rice or quinoa, if desired.

Notes

Carbohydrate exchange information
1 Meat & Alternative Choice
1 Fat Choice

Yield: 8 servings Serving Size: 1 cup (250 mL)

 

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