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Main mealMain CourseVegetarianVeganMediterraneanBalancedLegumes€

Hearty Lentil Stew with Carrots, Zucchini, and Crispy Tofu

Name: Hearty Lentil Stew with Carrots, Zucchini, and Crispy Tofu
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: 150 g Lentils, dry; 150 g Carrots, mature, raw; 200 g Squash, summer, green, zucchini, includes skin, raw; 200 g Tomato, roma; 1 medium Onions, red, raw; 2 clove Garlic, raw; 500 ml Soup, SWANSON, vegetable broth; 1 tsp Spices, pepper, red or cayenne; 0.5 tsp Spices, caraway seed; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 200 g MORI-NU, Tofu, silken, firm; 1.5 tsp Oil, olive, extra virgin

Prepare a nutritious and balanced meal: hearty lentil stew with sweet carrots, zucchini, tomatoes, and cubes of pan-fried pasteurized tofu is packed with plant-based protein and fiber.

Prep time15 min

Cook time25 min

Total time40 min

Servings2

Recipe

Lentils, dry150 gCarrots, mature, raw150 gSquash, summer, green, zucchini, includes skin, raw200 gTomato, roma200 gOnions, red, raw1 mediumGarlic, raw2 cloveSoup, SWANSON, vegetable broth500 mlSpices, pepper, red or cayenne1 tspSpices, caraway seed0.5 tspSalt, table, iodized1 pinchSpices, pepper, black1 pinchMORI-NU, Tofu, silken, firm200 gOil, olive, extra virgin1.5 tsp

Large pot with lidFrying panKnifeCutting boardStrainer

Per servingTotal

Calories:560 kcal1120 kcal

Protein:36 g72 g

Carbohydrates:66 g132 g

Fiber:6.4 g12.8 g

Water:646.1 ml1292.2 ml

Fat:17 g34 g

Micronutrients

Sugar:9.7 g19.4 g

Saturated fat:1.2 g2.4 g

Cholesterol:0 mg0 mg

Sodium:924.8 mg1849.6 mg

Potassium:1803.9 mg3607.8 mg

Calcium:169.3 mg338.5 mg

Iron:7.7 mg15.4 mg

Magnesium:156.2 mg312.4 mg

Zinc:4.4 mg8.7 mg

Phosphorus:497.8 mg995.5 mg

Vitamin C:45.8 mg91.5 mg

Vitamin A:737.5 µg1474.9 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Thoroughly rinse the brown lentils under running water in a strainer and drain well. Finely chop the onion and garlic.
2Cut the carrot and zucchini into small half-moons or cubes, and chop the fresh tomato into small pieces.
3In a large pot, sauté the onion in half of the olive oil until translucent, then add the garlic, ground red pepper, and cumin, stirring for 30 seconds to let the spices release their full aroma.
4Add the drained lentils, carrot, zucchini, and tomato to the pot. Pour in the vegetable stock, season with salt and pepper, and cook covered over medium heat for 25 minutes, until the lentils are completely soft and the stew naturally thickens.
5Meanwhile, cut the pasteurized tofu into even cubes, lightly salt them, and in a separate pan fry them in the remaining olive oil until crispy on all sides (about 5 minutes).
6Divide the hearty stew into bowls, top with the golden crispy tofu cubes, and serve immediately while hot.

Nutritional benefits

Thanks to its high content of plant-based protein and dietary fiber, this meal supports long-lasting satiety and helps maintain regular digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.