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Roasted Vegetable Stew

Diet.Chef's picture
  Firm silken tofu 12 Ounce
  Chopped mixed vegetables 4 Cup (64 tbs) (such as carrots, bell peppers, zucchini and onion)
  Salt 1⁄2 Teaspoon
  Freshly ground black pepper 1⁄4 Teaspoon
  Extra virgin olive oil 1 Tablespoon
  Garlic cloves 2 Large, minced
  Brown rice 1 1⁄3 Cup (21.33 tbs)
  Vegetable broth 3 1⁄2 Cup (56 tbs)
  Diced tomatoes 14 1⁄2 Ounce (1 can)
  Chopped escarole/Swiss chard 2 Cup (32 tbs)
  Paprika 3⁄4 Teaspoon
  Canned cannellini beans/Lima beans 15 1⁄2 Ounce, drained, rinsed (1 can)
  Peas 1⁄2 Cup (8 tbs) (fresh or thawed frozen)
  Scallion 1 , finely chopped to make 1/4 cup (white and green parts)

Preheat the oven to 400°F.
Coat a roasting pan with olive oil cooking spray.
Drain the tofu and place between double layers of paper towel in a colander over a bowl.
Place a small plate on the tofu and then place a 1-pound can on the plate.
Let stand for 30 minutes.
Chop the tofu.
Meanwhile, place the mixed vegetables in the prepared roasting pan.
Coat with olive oil cooking spray and sprinkle with the salt and pepper.
Roast the vegetables, stirring occasionally, for 30 minutes, or until tender.
Heat the oil in a large saucepan over medium-high heat.
Add the tofu and garlic and cook, stirring frequently, for 4 minutes, or until the tofu is golden.
Add the rice and stir to coat with oil.
Add the broth, tomatoes (with juice), escarole or chard, and paprika and bring to a boil over high heat.
Reduce the heat to medium-low, cover, and simmer for 35 minutes.
Stir the roasted vegetables, beans, peas, and scallion into the rice mixture.

Recipe Summary

Difficulty Level: 
Main Dish
Everyday, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
30 Minutes
Ready In: 
35 Minutes

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Average: 4.2 (21 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 535 Calories from Fat 77

% Daily Value*

Total Fat 9 g13.3%

Saturated Fat 1.2 g5.8%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1160.1 mg48.3%

Total Carbohydrates 91 g30.4%

Dietary Fiber 19.5 g78%

Sugars 5.4 g

Protein 26 g52.4%

Vitamin A 190.1% Vitamin C 91.1%

Calcium 34.8% Iron 48.7%

*Based on a 2000 Calorie diet

Roasted Vegetable Stew Recipe