Curried Winter Vegetable and Tofu Stew

Thanksgiving isn’t called Turkey Day for nothing. But for those who don’t eat meat, Thanksgiving can be a day of endless possibilities. Rather than being forced to adhere to traditional recipes, vegetarians are afforded the unique luxury of embracing whatever just sounds GOOD. And on a no meat- no salt diet, creativity isn’t just encouraged, it’s a MUST! So if you’re wondering what to serve instead of that big stuffed bird, look no further. Every bite of this vegetarian stew is holiday worthy. Spicy curry abounds and the chunks of veggies & tofu lend their own heft and appeal. We enjoyed this last night for dinner and the potatoes alone simply melt in your mouth. So don’t pity vegetarians this time of year – envy them! Recipe courtesy of the American Medical Association Family Health Cookbook.

Yields 4 ample servings.

SODIUM CONTENT: 142 mg per serving


2 t. vegetable oil
1 red onion, cut into chunks
5 t. salt free curry powder
3/4 lb. unpeeled red potatoes, cut into 1-inch chunks
1/2 lb. cauliflower florets
1/2 lb. broccoli florets
1/2 lb. baby carrots
1 small red bell pepper, seeded and cut into 1-inch chunks
3 c. low sodium vegetable stock
1 c. reduced fat coconut milk
1 lb. firm tofu, drained and cut into 1-inch chunks
1/2 t. dried red pepper flakes
3 T. freshly squeezed lime juice
2 t. sugar
freshly ground black pepper, to taste


Heat the oil in a large saute pan over medium-high heat. Add the onion and cook, stirring, until onion begins to soften, about 3 minutes. Stir in the curry powder and cook, stirring, 1 minute. Add the potatoes, cauliflower, broccoli, carrots and red pepper and stir to coat. Add the broth and coconut milk and bring to a boil over high heat. Reduce the heat, cover and cook until the potatoes and carrots are almost tender, about 15 minutes.

Add the tofu and red pepper flakes and simmer, uncovered, over medium heat until the vegetables are tender and the broth has thickened slightly, about 5 minutes. Stir in the lime juice and sugar and season the stew with freshly ground black pepper to taste.

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