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Butternut Stew with Tofu, Corn and Pine Nuts Recipe

Looking for an easy Butternut Stew with Tofu, Corn and Pine Nuts recipe? Learn how to make Butternut Stew with Tofu, Corn and Pine Nuts using healthy ingredients.


Submitted by wzmann1

Makes 4 servings



This stew may be served alone in a bowl like chili often is, or you may serve it on a plate with brown rice and black beans. If you like the flavors of the Southwest, add canned green chiles, hot chili powder or chipotle sauce to suit your taste. From Vegetarian Times

Recipe Ingredients for Butternut Stew with Tofu, Corn and Pine Nuts

2 cups frozen corn kernels, thawed
2 cups butternut squash, diced
1 clove garlic, minced
1/2 tsp. salt
1/4 tsp. white pepper
2 cups vegetable broth
2 tbs. olive oil
1/2 lb. firm tofu, diced
1/8 cup all-purpose flour
1/4 cup pine nuts

Recipe Directions for Butternut Stew with Tofu, Corn and Pine Nuts

  1. 1. Place corn in blender or food processor, and purée until coarse. Transfer corn to heavy saucepan, and add squash, garlic, salt, pepper, water and broth powder. Bring to a boil over medium heat, and cook until squash is tender.

  2. 2. Meanwhile, heat large skillet over medium heat, and add oil. Toss diced tofu in flour, and sauté until browned on all sides. Add pine nuts, and sauté 1 minute more. When squash is tender, add tofu and pine nuts, stir and continue cooking 5 minutes. Remove from heat and serve.

Categories

Main Dish

Nutrition Facts
Serving Size 349.5g
Amount Per Serving
Calories
289
Calories from Fat
146
% Daily Value*
Total Fat
16.2g
25%
Saturated Fat
2.1g
11%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
683mg
28%
Potassium
684mg
20%
Total Carbohydrates
29.8g
10%
Dietary Fiber
4.3g
17%
Sugars
5.1g
Protein
11.5g
Vitamin A 152% Vitamin C 30%
Calcium 16% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • High in manganese
  • Very high in vitamin A
  • High in vitamin C
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