Courtesy of Apple Crate Natural Market
http://www.applecratenc.com

Hope's Tofu Stew

Diet Type: Dairy Free

Cooking Time: 30 minutes - one hour

Ingredients:

  36 oz tofu or Tempeh
  2 1/2 cups green beans or 12 asparagus spears
  1 cup carrots or cooked squash
  1 cup onions or leeks or 3 cups Kale
  2 cups collard greens
  4 teaspoons olive oil
 
Directions:

Chop all veggies and tofu and cook in a small amount of water until soft. OR: Saute slice tofu or tempeh in small amount of olive oil to brown, then in oven to bake 10-15 minutes. Slice veggies and cook til soft. Add tofu and olive oil and serve. If using Kale instead of onions, cook Kale in water for 15 minutes, drain and add to dish (removes bitterness).

Try these different combos:

1. tofu, green beans, carrots, leeks, corn, Collards, cabbage

2. tempeh, asparagus, brussel sprouts, leeks, celery, Collards, cabbage

3. tofu, asparagus, carrots, Kale, corn, Collards, red cabbage

4. tempeh, green beans, brussel sprouts, Kale, corn

Servings: 8

Author: Ellen Sue Spicer of Hands on Nutrition

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 8
Amount Per Serving 
Calories 171
Calories from Fat 87
 % Daily Value*
Total Fat 10g15%
  Saturated Fat 1g7%
  Mono Fat 5g 
Sodium 57mg2%
Total Carbs 12g4%
  Dietary Fiber 4g14%
  Sugars 2g 
Protein 11g 
Iron15%
Calcium12%
Vitamin B-65%
Vitamin C17%
Vitamin E8%
Vitamin A62%
Selenium2%
Manganese20%
Copper15%
Zinc8%
Potassium16%
Phosphorus15%
Magnesium14%
Pantothenic acid2%
Niacin5%
Riboflavin12%
Thiamin13%
Folate16%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.