Tofu + Zucchini Stew

September 11, 2023

Written by: Ava Elliott, MS, RD

Are you starting to be in the mood for a big bowl of stew or soup? Me too, thanks to this preview of fall weather in Pittsburgh. The following recipe is adapted from Food & Wine and is a cozy, spicy dish to add some tofu and veggies to your weeknight rotation. Tofu is a high source of plant-based protein packed with all nine essential amino acids our bodies needs through food. It also provides other nutrients like calcium and potassium to nourish your body and support bone health.What You’ll Need:

  • 16 oz firm tofu
  • 5 cups water
  • 1 clove minced garlic
  • 2 cups napa cabbage, shredded
  • 1 zucchini, cut
  • 1 white onion, diced
  • 4 scallions, cut
  • 1 tbsp bonito flakes
  • 1/2 tsp oyster sauce
  • 3 tbsp fermented soybean paste
  • 3 tbsp Korean chili paste
  • 2 tsp gochugaru
  • 2 tsp minced ginger
  • 1 ½ tsp salt
  • 1 tsp sesame oil
  • Serve with white rice and kimchi

What To Do:

  1. Simmer 5 cups water over medium heat in Dutch oven.
  2. While water is simmering, cut and drain tofu (half block) and set aside. Add bonito flakes and oyster sauce and simmer for 7-8 minutes.
  3. Add fermented soybean paste, Korean chili paste, gochugaru, ginger, and garlic. Stir for about a minute or until paste dissolves.
  4. Chop tofu in bite-sized pieces. Also cut zucchini into thin slices, or as desired.
  5. Increase heat to medium-high heat and add in tofu, cabbage, zucchini, and onion and cook uncovered for about 4 minutes. Add in scallions and salt and cook until vegetables are cooked through.
  6. Serve with rice and kimchi and drizzle sesame oil and enjoy!

Please share a picture with us on social media if you make this delicious recipe @CaseSpecificNutrition. Have you seen Case Specific Meal Prep’s new site? If you are running out of time to cook, check out the delicious dietitian-approved meals and get rewards for referring a friend! You can always schedule an appointment with a registered dietitian by emailing us!

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