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Vegetable stew with tofu for longevity

This inexpensive Blue Zones vegetable tofu stew is packed with tons of flavor and 11 healthy ingredients. Try this longevity meal today!
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Total Time 1 hour
Course Main Course
Servings 8
Calories 320 kcal

Equipment

  • 1 pressure cooker

Ingredients
  

  • 2 carrots chopped
  • 4 stalks celery chopped
  • 3 potatoes medium, grated
  • 2 packs tofu extra firm, cubed
  • 1 white onion medium, diced
  • 2 cloves garlic diced
  • 1 can kidney beans drained and rinsed
  • 1 can lentils drained and rinsed
  • 2 cans tomatoes
  • 1 L vegetable stock
  • 1 tbsp cumin powder
  • 1 tbsp ginger powder
  • 1 tsp coriander seeds
  • 1 tsp black pepper
  • 2 Bay leaves
  • salt to taste
  • 1 lemon (juice) to garnish
  • fresh herbs to garnish

Instructions
 

  • Chop and dice all the vegetables. While you can chop the potatoes, it's better to grate them. This is because some of them dissolve when cooked, giving the stew a nice thick texture.
  • Heat a pan and add olive oil, garlic and onions. Add all the spices and cook for 2-3 minutes. Then add a small amount of liquid stock to deglaze the pan.
  • Next, add the spice mixture into a pressure cooker pot, followed by all the vegetables, beans, lentils, canned tomatoes, tomato paste, the remaining stock liquid and tofu. Mix all the ingredients together.
  • Once mixed, place Bay leaves on top, close the pressure cooker and set it to stew function.
  • Garnish with lemon juice and fresh herbs. This amount of stew can feed my family of three twice. We usually have it for dinner and then for lunch the next day

Nutrition

Calories: 320kcalCarbohydrates: 60gProtein: 19gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 0.3gSodium: 550mgPotassium: 1147mgFiber: 22gSugar: 5gVitamin A: 2968IUVitamin C: 23mgCalcium: 78mgIron: 6mg