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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. 
4.84 from 6 votes
Prep Time 10 minutes
Cook Time 20 minutes
Course Main Course
Servings 2
Calories 534 kcal

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
Keyword beans, easy recipes, healthy meals, healthy recipes, savoury recipes, vegan main meals, vegetarian
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