Potato-fennel Stew With Tofu
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Dutch | New, Vegtime6 | 6 | Servings |
INGREDIENTS
| 2 | t | Extra-virgin olive oil |
| 1 | Onion, chopped | |
| 1 | Fennel bulb | |
| Tough core removed, chopped | ||
| include leafy fronds 8 | ||
| cups | ||
| 1 | Leek | |
| White part plus 1 inch of | ||
| green | ||
| Rinsed well and chopped | ||
| 1/4 | c | Minced fresh parsley |
| 2 | T | Minced fresh rosemary |
| 2 | t | Fennel seeds |
| 2 | T | Balsamic vinegar |
| 2 | Jarred roasted red bell | |
| peppers | ||
| Cut into 1 x 1/4-inch strips | ||
| 2 1/2 | c | Canned chopped tomatoes |
| 2 | lb | Extra-firm tofu |
| Well drained and cubed | ||
| 1 | c | Cooked or canned cannellini |
| beans | ||
| drained and rinsed if | ||
| canned | ||
| 1 | c | Cooked or canned chickpeas |
| 1/8 | t | Powdered saffron |
| 2 | c | Vegetable broth |
| 1 | lb | Tiny new potatoes, halved if |
| necessary | ||
| Salt and freshly ground | ||
| black pepper |
INSTRUCTIONS
SERVINGS DAIRY-FREE This savory stew makes a complete meal all by itself. You can freeze it for up to four months. In large Dutch oven, heat oil over medium-high heat. Stir in onion, fennel, leek, parsley, rosemary and fennel seeds. Reduce heat to medium and cook, stirring often, until vegetables are very tender, about 10 minutes. Add vinegar and stir until mostly evaporated, about 2 minutes. Stir in peppers and tomatoes. Cook until thickened, stirring occasionally, about 7 minutes. Stir in tofu, beans and chickpeas. Dissolve saffron in broth and add to tofu mixture. Add potatoes, stirring gently to avoid breaking tofu. Bring to a boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, until stew is thickened and potatoes are tender, about 50 minutes. Season with salt and pepper and serve hot. PER SERVING: 477 CAL.; 34G PROT.; 16G TOTAL FAT 12G SAT. FAT); 59G CARB.; 0 CHOL.; 106MG SOD.; 12G FIBER Converted by MC_Buster. By Kathleen <schuller@ix.netcom.com> on Apr 05, 1999. Recipe by: Vegetarian Times Magazine, April 1999, page 56 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 676
Calories From Fat: 103
Total Fat: 12.2g
Cholesterol: <1mg
Sodium: 1124.9mg
Potassium: 1780.2mg
Carbohydrates: 107.2g
Fiber: 18.6g
Sugar: 7.7g
Protein: 39.8g