Recipe│Coconut Bean Stew - For Extra Protein Boost

It's spring time! Some days are still a bit chilling that makes me crave for some warm comfort food and that is why I am sharing this recipe today. I actually created it during my vegan practice back in January so protein is a part of my main focus in this dish. However, there is alternative to make it non-vegan as well! (中文)

Ingredients (Yields 5 to 6 servings):

200g medium firm tofu, smashed

1/2 medium onion, chopped

1 stalk celery, chopped 

1/3 cup red lentils, rinsed

156ml (1 can) tomato paste

200g carrots, cut into bite-sized pieces

540ml (1 can) mixed beans, rinsed

500ml coconut milk

3 cups kale, chopped

2 tbsp vegetable oil

1/2 tsp paprika

Salt and pepper, to taste

Instructions:

1. Heat 1 tbsp oil in a large pan or pot on medium high. When hot, add smashed tofu, cook until color turns a bit golden and remove from the pan.

2. Add 1 tbsp oil in the same pan on medium heat, add onion and a pinch of salt. Cook until color turns translucent.

3. Add celery and smashed tofu back to the pan. Cook for about 1 to 2 minutes until well combined.

4. Add tomato paste and cook for about 3 minutes and mix everything well.

5. Add lentils and mix well. Cook for 2 to 3 minutes until all ingredients are heated.

6. Add carrots, mixed beans, coconut milk, paprika, 1/2 tsp of salt and some pepper. Add water until all ingredients are submerged; mix well. Bring to a boil and let it simmer on medium low for 15 minutes.

7. Stir in kale and let it simmer for 10 minutes or until carrot is at your preferred softness; add more water if it seems too thick. Turn heat off; taste and adjust seasoning.

Notes:

1. Roughly slice the tofu before smashing it with a fork makes it easier to do.

2. Substitute tofu for any ground meat of your choice. Process is the same; cook the meat in the pan first, drain the liquid/fat and add it back to the mixture later.

3. Omit the onion if you are on a tamasic diet. It still tastes very good!

This dish is creamy, filling, nutritious and full of protein. It is also perfect for meal prepping. It takes an extra step to cook the tofu separately beforehand, but besides this everything is easy and can be done in one pan. I am all about using as less equipment as possible! Let me know if you have tried it and how you like it! Tag me on Instagram!

 

Check more recipes: Click here

Follow me on Instagram：asteffyo

Follow my food account：stefanii.eats