The first time I dared to experiment with plant-based cooking, I discovered a world of flavor that completely transformed my kitchen experience. This Butter Bean Tofu Stew not only delights the senses with its vibrant colors and enticing aromas, but it also packs a hearty punch of protein that leaves you feeling satisfied and nourished.
As life gets busier, I’ve found myself searching for quick, yet wholesome meals that don’t compromise on taste. This recipe is a shining example—it comes together in a flash, making it perfect for those hectic weeknights. Imagine the satisfying crunch of sautéed garlic, the creamy texture of butter beans, and a hint of spice that warms your soul.
Whether you’re a seasoned chef or someone looking to break free from the fast-food rut, this simple, vegan dish is sure to impress. Let’s dive into a bowl of comfort that’s not just good for you, but also fun to make!
Why is this Butter Bean Tofu Stew irresistible?
Hearty, High-Protein Option: Packed with 32g of protein per serving, this stew offers a fulfilling meal that satisfies hunger and nurtures your body.
Vegan Comfort Food: A deliciously creamy sauce combined with tofu and butter beans makes this a guilt-free indulgence.
Quick and Easy: Whip up this dish in under 30 minutes, perfect for those busy evenings.
Versatile Base: Enjoy it with rice or quinoa for an extra protein boost, adding variety to your meal plans.
Colorful Presentation: The vibrant tomatoes and fresh coriander not only enhance the flavor but also make for a visually stunning dish.
Discover more easy and delicious ideas with our guide on simple plant-based meals.
Butter Bean Tofu Stew Ingredients
• Get ready to create a wholesome and colorful meal!
For the Stew
- 280g firm tofu – ensures a hearty texture while soaking up all the flavors.
- 1 tbsp cornflour – helps achieve a delightful crispy coating on the tofu.
- 2 tbsp oil, divided – use a high-smoke point oil for sautéing and extra flavor.
- 1/2 onion – offers sweetness and depth, enhancing the overall taste.
- 3 garlic cloves – minced for that aromatic kick, bringing warmth to every bite.
- 1 can butter beans – these creamy legumes are the stars of this delectable dish.
- 200g baby plum tomatoes – add a burst of juicy sweetness and vibrant color.
- 1 tsp turmeric powder – not just for color; it’s packed with anti-inflammatory benefits.
- 1/2 tsp chili powder – adds a subtle warmth that elevates the dish.
- 100 ml oat cream or coconut milk – for a luxurious, creamy texture; both are excellent choices.
- Juice of 1 lemon – adds brightness and balances the flavors perfectly.
- Salt & pepper to taste – essential for bringing all the flavors together.
For the Salad
- 2 tomatoes – refreshing and juicy, they complement the stew beautifully.
- 1/2 cucumber – adds crunch and coolness to your plate.
- 1 tbsp chopped onions – provides a sharp bite, elevating the salad’s flavor.
- 1/2 tbsp lemon juice – brightens the salad and ties all the ingredients together.
- 1/2 tbsp olive oil – gives a wonderful richness to the dressing.
- Salt & pepper to taste – a little seasoning goes a long way in enhancing freshness.
Garnish
- Fresh coriander – a fragrant touch that enhances the vibrant flavors of the stew.
- Chilli flakes – for an extra punch of heat if you dare!
- Rice or quinoa – try adding this for a hearty, high-protein base to your meal!
How to Make Butter Bean Tofu Stew
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Prepare the tofu: Break up the tofu into chunks and place it in a bowl. Sprinkle 1 tablespoon of cornflour over the top and toss well to coat every piece. This helps create a crispy texture.
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Sauté the tofu: Heat 1 tablespoon of oil in a large pan over medium heat. Cook the tofu chunks until browned on all sides, about 5-7 minutes. Transfer the crispy tofu to a bowl and set aside.
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Cook the aromatics: In the same pan, add another tablespoon of oil and sauté the chopped onions for approximately 5 minutes until softened. Then, add the minced garlic and halved baby plum tomatoes, cooking until the tomatoes begin to break down and release their juices; about 3-4 minutes.
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Add the base ingredients: Stir in the drained butter beans, lemon juice, oat cream (or coconut milk), turmeric, chili powder, salt, and pepper. Let everything cook together for another 5-10 minutes until heated through and well combined.
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Fold in the tofu: Gently add the cooked tofu back into the pan, folding it in carefully to coat. Cook for an additional 2-3 minutes to ensure all components are warm and mingling in delicious flavor.
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Mix the salad: In a separate bowl, combine the diced tomatoes, cucumber, chopped onions, lemon juice, olive oil, salt, and pepper. Toss to mix all ingredients and set aside.
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Serve and garnish: Serve the Butter Bean Tofu Stew hot, garnished with fresh coriander and a sprinkle of chili flakes. Pair with rice or quinoa, along with the refreshing salad on the side.
Optional: Add a squeeze of extra lemon juice on top for a bright finish!
Exact quantities are listed in the recipe card below.
What to Serve with Tofu and Butter Bean Stir-Fry?
Looking to create a delightful meal experience around this vibrant stir-fry?
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Fluffy Rice: A classic choice, fluffy rice provides a neutral base that absorbs the delicious flavors of the stir-fry. It adds heartiness and comforting warmth to your plate.
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Quinoa Salad: This protein-packed alternative can elevate your meal with its nutty flavor and delightful texture. Toss it with fresh herbs and lemon for an exciting side kick.
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Steamed Broccoli: Crisp, vibrant greens like broccoli not only add color to your meal but also provide crunch and nutritional value, complementing the creamy butter beans beautifully.
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Garlic Naan Bread: This warm, soft bread is perfect for scooping up the rich sauce of the stir-fry, while its savory flavor deepens the dining experience.
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Cucumber and Tomato Salad: A refreshing salad with diced cucumbers and juicy tomatoes dressed in lemon juice adds a zesty crunch that balances the dish’s richness.
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Chilled White Wine: A glass of chilled white wine, such as Sauvignon Blanc, enhances the flavors of the tofu and complements the dish’s hearty, satisfying nature.
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Dark Chocolate Mousse: For a sweet finish, serve a silky dark chocolate mousse. Its rich chocolate flavor contrasts perfectly with the herbal and zesty notes of your meal.
Make Ahead Options
These Butter Bean Tofu Stew components are fantastic for meal prep, allowing you to enjoy a hearty, home-cooked meal without the last-minute rush! You can prepare the tofu by breaking it into chunks, coating it with cornflour, and storing it in the refrigerator for up to 24 hours. The vegetables and spices can also be chopped and mixed, which helps maintain freshness and flavor when stored. Assemble the salad ingredients and refrigerate them separately for up to 3 days. When you’re ready to serve, simply sauté the prepped tofu and combine it with your sautéed vegetable base; this saves time while ensuring your Butter Bean Tofu Stew remains just as delicious!
How to Store and Freeze Butter Bean Tofu Stew
Fridge: Store any leftover stew in an airtight container for up to 3 days. This helps retain its flavor while keeping it fresh and delicious.
Freezer: For longer storage, freeze the Butter Bean Tofu Stew in suitable containers for up to 3 months. Portioning it makes reheating easy and convenient.
Reheating: When ready to enjoy, thaw in the fridge overnight, then reheat in a saucepan over low heat, stirring occasionally until heated through. You can add a splash of water or broth to restore creaminess.
Serving Suggestion: Pair your reheated stew with fresh rice or quinoa for a quick meal that’s just as satisfying.
Butter Bean Tofu Stew Variations
Make this delightful stew your own with exciting twists and substitutions that cater to your taste!
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Spicy Upgrade: Add sliced jalapeños or your favorite hot sauce for an extra kick of heat. A spicy touch can elevate the dish to new heights.
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Herb Infusion: Incorporate fresh herbs like thyme or basil for added flavor. Their aromatic qualities blend beautifully with the creamy base!
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Nutty Flavor: Add a spoonful of peanut or almond butter to enrich the sauce. This twist not only enhances the texture but also adds complexity to the flavor profile.
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Vegetable Boost: Toss in colorful bell peppers, spinach, or zucchini for extra nutrients and vibrant hues. This not only enhances flavor but also increases the nutritional value!
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Lentil Swap: Substitute butter beans with cooked green or brown lentils for a hearty alternative. The lentils provide a wonderful texture and absorb flavors beautifully.
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Creamy Variance: Try cashew cream instead of oat cream or coconut milk for a rich, nutty flavor. Blend soaked cashews with water for a creamy delight that transforms the dish!
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Smoky Twist: Add smoked paprika to infuse a hint of smokiness into the stew. This addition can transport your taste buds to a cozy, campfire setting.
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Garnish Variation: Top with avocado slices or a dollop of dairy-free yogurt for creaminess. These additions add a beautiful presentation while enhancing overall taste.
Helpful Tricks for Butter Bean Tofu Stew
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Crispy Tofu Secret: Ensure tofu is well-coated with cornflour and sear it in a hot pan. This prevents sogginess and adds a delightful crunch.
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Flavor Boosting: Don’t skimp on the spices! Turmeric and chili powder are essential for balancing flavors; taste as you go to avoid over-seasoning.
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Add Creaminess: Vary the creaminess by choosing between oat cream or coconut milk. Each offers a unique flavor profile that’ll elevate your Butter Bean Tofu Stew.
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Perfectly Cooked Veggies: Avoid mushy veggies by adding them in the right order. Onions first, followed by tomatoes, ensures they meld beautifully without losing their texture.
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Easy Salad Prep: Preparing the salad while the stew simmers cuts prep time. Fresh crunch complements the warm comfort of the stew beautifully!
Butter Bean Tofu Stew Recipe FAQs
How do I choose the right tofu for this recipe?
Absolutely! For the best results, opt for firm or extra-firm tofu. This variety holds its shape well during cooking and has a satisfying texture. Pressing the tofu for about 15-30 minutes to remove excess moisture can also help it crisp up beautifully.
What’s the best way to store leftovers?
After enjoying your delicious Butter Bean Tofu Stew, store any leftovers in an airtight container in the fridge for up to 3 days. Make sure it cools down before sealing to maintain freshness.
Can I freeze this stew?
Very! To freeze the Butter Bean Tofu Stew, portion it into airtight freezer-safe containers and place them in the freezer for up to 3 months. When you’re ready to enjoy it again, thaw in the fridge overnight and reheat on the stove to keep the flavors intact.
What if my stew is too thick?
Don’t worry! If your stew ends up thicker than you’d like, simply stir in a little vegetable broth or water while reheating until you reach your preferred consistency. It’s a quick fix that keeps your meal enjoyable.
Are there any allergens I should consider with this recipe?
Yes, if you or your guests have allergies, note that this recipe contains soy (from the tofu) and can contain gluten if using regular soy sauce. For a gluten-free option, you can substitute tamari or coconut aminos.
Can I use canned butter beans instead of dried ones?
Absolutely! Canned butter beans are perfect for this recipe. Just rinse and drain them before adding them to the stew. They are already cooked, which means you’ll save preparation time and still enjoy that creamy texture.
Savory Butter Bean Tofu Stew: High Protein Vegan Delight
Ingredients
Equipment
Method
- Break up the tofu into chunks and coat with cornflour.
- Heat 1 tablespoon of oil and sauté the tofu until browned, about 5-7 minutes.
- In the same pan, add more oil, sauté onions for 5 minutes, then add garlic and tomatoes for another 4 minutes.
- Stir in butter beans, lemon juice, oat cream, turmeric, chili powder, salt, and pepper. Cook for 5-10 minutes.
- Gently fold the cooked tofu into the stew and heat for an additional 2-3 minutes.
- Combine salad ingredients in a bowl and toss well.
- Serve the stew hot, garnished with coriander and chili flakes, alongside the salad.