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Hearty vegetarian stew

5
1
1
SmartPoints® value per serving
Total Time
1 hr 3 min
Prep
13 min
Cook
50 min
Serves
4
Difficulty
Easy
Two kinds of beans, tofu, and plenty of vegetables make this a satisfying meal in a bowl—whether you’re an occasional or a full-time vegetarian. We use canned red kidney and white beans, but you can also use any variety of beans and combination you prefer. Black beans, pinto beans, chickpeas, and Great Northern beans would all be delicious. Firm tofu absorbs flavors well. To give the tofu more of a bite, sauté it in a skillet coated with cooking spray until browned before stirring it into the pot. Like many stews, this one is even better the next day.

Ingredients

Olive oil

2 tsp

Uncooked celery

2 rib(s), medium, sliced

Uncooked carrot(s)

1 medium, diced

Uncooked onion(s)

1 medium, chopped

Garlic clove(s)

3 medium clove(s), minced

Canned diced tomatoes

14½ oz

Canned kidney beans

1 cup(s), rinsed and drained

Canned white beans

1 cup(s), small variety, rinsed and drained

Vegetable broth

½ cup(s), reduced-sodium

Low-fat tofu

1¼ cup(s), firm variety, diced

Cilantro

1 Tbsp, fresh, chopped

Table salt

½ tsp

Black pepper

¼ tsp, freshly ground

Instructions

  1. Heat the oil in a large saucepan over medium heat. Add the celery, carrot, onion, and garlic; cook, stirring occasionally, until softened, about 10 minutes.
  2. Stir in the tomatoes, kidney beans, white beans, and broth; bring to a boil. Reduce the heat and simmer, covered, stirring occasionally, until the flavors are blended, about 30 minutes. Add the tofu, cilantro, salt, and pepper; cook, stirring occasionally, until the tofu is heated through, about 5 minutes. Yields about 1 1⁄2 cups per serving.

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