High Protein Butter Bean Tofu Stew
A delicious creamy dish that's ready to enjoy in 30 minutes! This butter bean tofu stew is packed with a whopping 32g protein and 10g fibre per serving! It's also super easy to make with easy to find ingredients.
Ingredients
- 280g firm tofu broken up into chunks
- 1 tbsp cornflour
- 2 tbsp oil divided
- 1/2 onion chopped
- 3 garlic cloves minced
- 1 can butter beans drained and rinsed
- 200g baby plum tomatoes slices in half
- 1 tsp turmeric powder
- 1/2 tsp chilli powder
- 100 ml oat cream or coconut milk
- Juice of 1 lemon
- Salt & pepper to taste
To serve
- Fresh coriander
- Chilli flakes
- Rice or quinoa for extra protein
For the salad
- 2 tomatoes
- 1/2 cucumber
- 1 tbsp chopped onions
- 1/2 tbsp lemon juice
- 1/2 tbsp olive oil
- Salt & pepper to taste
Instructions
- Break up the tofu into chunks and place in a bowl. Add 1 tbsp cornflour and toss to coat.
- Heat 1 tbsp oil in a pan and cook the tofu chunks until browned. Transfer into a bowl and set to one side.
- Heat 1 tbsp oil in the same pan and sauté the onions for 5 minutes. Add the tomatoes & garlic and continue cooking until they start to release their juices.
- Add the butter beans, lemon juice, cream, spices and season with salt and pepper. Continue cooking for a further 5-10 minutes until everything is heated through
- Fold in the tofu and cook until everything is heated through.
- Prepare the salad by mixing all the ingredients in a bowl.
- Garnish with fresh coriander, a sprinkle of chilli flakes, rice and the homemade salad.
Nutrition
Calories: 534kcalCarbohydrates: 41gProtein: 32gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gFiber: 10gSugar: 6g
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