Smoky Bean & Tofu Stew with Kale

Smoky Bean & Tofu Stew with Kale

Ingredients: (Serves 4)

• 250g smoked tofu, cubed (for a smoky, meaty texture)

• 1 can (400g) cannellini beans, drained and rinsed

• 1 can (400g) butter beans, drained and rinsed

• 2 medium carrots, sliced

• 1 leek, sliced

• 100g kale or savoy cabbage, chopped

• 2 cloves garlic, minced

• 1 onion, chopped

• 2 tablespoons olive oil

• 500ml vegetable stock (use a rich one for depth – e.g., mushroom-based)

• 1 teaspoon smoked paprika (for a rich, smoky taste)

• 1 teaspoon dried thyme

• 1 bay leaf

• 1 tablespoon soy sauce or tamari (adds umami, replacing some depth lost from pork fat)

• 1 teaspoon wholegrain mustard (for extra depth and warmth)

• Salt and pepper to taste

• Fresh parsley for garnish (optional)

• 1 tablespoon red wine vinegar (optional, for balance and depth of flavour)

Instructions:

1. Sear the Tofu:

• Heat 1 tablespoon of olive oil in a large pot over medium heat.

• Add the smoked tofu cubes and cook for 3-5 minutes until golden brown. Remove and set aside.

2. Sauté the Vegetables:

• Add the remaining olive oil, then sauté the onion, garlic, leek, and carrots for 5-7 minutes until softened and fragrant.

3. Add the Stock & Beans:

• Stir in the smoked paprika, thyme, mustard, and soy sauce.

• Pour in the vegetable stock and add the cannellini and butter beans.

• Add the bay leaf and let everything simmer for 15 minutes.

4. Add the Greens & Tofu:

• Stir in the kale (or cabbage) and cooked tofu.

• Let simmer for another 10 minutes until greens are tender.

5. Final Touch:

• Stir in the red wine vinegar if using, then adjust seasoning with salt and pepper.

• Remove the bay leaf before serving.

• Garnish with fresh parsley if desired.

Nutritional Breakdown (Per Serving)

• Calories: ~420 kcal

• Protein: ~28g

• Carbs: ~45g

• Fiber: ~12g

• Sugars: ~6g

• Fats: ~16g

• Saturated Fat: ~2g

• Sodium: ~600-800mg (depends on stock & soy sauce)

• Iron: ~7mg

• Vitamin A: ~100% RDA

• Vitamin C: ~50% RDA

• Calcium: ~200mg

Why This Works:

✅ Smoked tofu replaces pork and sausage naturally—no ultra-processed foods.
✅ Soy sauce, mustard, and smoked paprika mimic the depth of slow-cooked meat.
✅ Beans + tofu keep it high in protein and fibre, making it super satisfying.