Mushroom, Peanut, Tofu Stew with Kale Recipe

Looking for an easy Mushroom, Peanut, Tofu Stew with Kale recipe? Learn how to make Mushroom, Peanut, Tofu Stew with Kale using healthy ingredients.


Submitted by aech

Makes 6 servings



From Moosewood Restaurant Cooking for Health, p. 256.

Recipe Ingredients for Mushroom, Peanut, Tofu Stew with Kale

1 tbsp canola oil
2 c onions, chopped
1 1/2 c celery, chopped
1 tsp salt
4 c cremini mushrooms, sliced
2 tbsp ginger root, grated
28 oz diced tomatoes
3 c water
16 oz extra-firm tofu, diced
3 c kale, chopped
1/2 c peanut butter
1/4 c fresh cilantro, chopped

Recipe Directions for Mushroom, Peanut, Tofu Stew with Kale

  1. In a soup pot on medium heat, warm the oil. Add the onions, celery, and salt, cover, and cook until soft, about 10 minutes. Stir in the mushrooms and ginger and cook covered, stirring occasionally, for 10 minutes.

  2. Add the tomatoes, water, and tofu and bring to a boil. Reduce the heat, cover, and simmer gently for 5 minutes. Add the kale, cover, and cook, stirring occasionally, until the greens are tender, about 10 minutes.

  3. Meanwhile, in a small bowl, stir together the peanut butter and about 2 c of the hot broth until smooth. When the greens are tender, stir the peanut butter and the cilantro into the pot. Add salt to taste.

Categories

Tomatoes, Vegetables, Main Dish, African, American, Boil, Simmer, Vegetarian

Nutrition Facts
Serving Size 503.6g
Amount Per Serving
Calories
291
Calories from Fat
166
% Daily Value*
Total Fat
18.4g
28%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
447mg
19%
Potassium
925mg
26%
Total Carbohydrates
20.9g
7%
Dietary Fiber
5.4g
22%
Sugars
7.6g
Protein
17.0g
Vitamin A 129% Vitamin C 102%
Calcium 24% Iron 18%
* 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
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement