Tofu Kimchi Stew
This Korean-inspired stew stars fibre-rich kimchi, a fermented cabbage that’s thought to help improve digestion courtesy of its friendly bacteria. Its tangy and fiery personality is a perfect foil for mild and silky tofu. You can find kimchi at any Korean market and some natural health food stores. For more kick, place a bottle of the Korean hot sauce known as gochujang on the table.
1 Tbsp (15 mL) grapeseed oil
2 cups (500 mL) kimchi, chopped
2 garlic cloves, minced
4 cups (1 L) low-sodium vegetable broth
1 lb (450 g) medium-firm tofu, cubed
1/2 oz (14 g) dried mushrooms
3 green onions, thinly sliced
1 Tbsp (15 mL) reduced sodium soy sauce
1 Tbsp (15 mL) toasted sesame oil
1/2 cup (125 mL) grated daikon radish
1/2 cup (125 mL) grated carrot
2 Tbsp (30 mL) toasted sesame seeds, preferably black
Heat oil in large saucepan over medium heat. Add kimchi and garlic; cook for 4 minutes or until kimchi begins to brown. Add broth and bring to a simmer. Add tofu, mushrooms, green onions, and soy sauce to pan; heat over medium-low until mushrooms have softened. Stir in sesame oil.
Divide stew among serving bowls and garnish with radish, carrot, and sesame seeds.
Serves 4.
Each serving contains: 229 calories; 15 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 18 g total carbohydrates (4 g sugars, 7 g fibre); 494 mg sodium
source: "International Stews", alive #385, November 2014
Tofu Kimchi Stew
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
