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Sweet Squash, Sweet Potato, and Tofu Stew Recipe

Sweet Squash, Sweet Potato, and Tofu Stew Recipe

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Sweet Squash, Sweet Potato, and Tofu Stew

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Ingredients:

Serving

1 onion, roughly chopped
1 cup vegetable stock
4 oz canned tomatoes , puree
350 g firm tofu, cubed
4 cups butternut squash, cubed
1 sweet potato, peeled and cubed
4 cups spinach leaves
2 zucchini, sliced
1 tomato, chopped
3 tsp cinnamon
1 garlic clove, minced
1 dash nutmeg
salt and pepper , to taste
4 tsp artificial sweetener (e.g. splenda )
vegan cooking spray

Directions:

In a large pot, spray bottom and put onions and spices. Sauté onions for about 4-5 minutes on high heat, or until golden brown.
Add vegetable stock, chopped tomato, and tomato puree.
Add cubed sweet potato and butternut squash, and then stir the mixture. Cover pot, reduce heat, and let simmer for approximately 10-15 minutes (or until the squash is almost tender). You want the stock to be bubbling, but not boiling.
Add zucchini and tofu. Cover and let simmer for another 5 minutes or so, then add the spinach. Cover again and cook until spinach is wilted.
Remove from heat and add the sweeteners. Stir everything together and make sure squash and sweet potatoes are soft.
Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	299.42 Kcal (1254 kJ)
Calories from fat	31.8 Kcal
		% Daily Value*
Total Fat	3.53g	5%
Sodium	6258.15mg	261%
Potassium	646.64mg	14%
Total Carbs	52.76g	18%
Sugars	6.41g	26%
Dietary Fiber	5.77g	23%
Protein	9.83g	20%
Vitamin C	31.5mg	53%
Vitamin A	1.2mg	38%
Iron	3.3mg	18%
Calcium	207.5mg	21%

Amount Per 100 g
Calories	103.56 Kcal (434 kJ)
Calories from fat	11 Kcal
		% Daily Value*
Total Fat	1.22g	5%
Sodium	2164.49mg	261%
Potassium	223.65mg	14%
Total Carbs	18.25g	18%
Sugars	2.22g	26%
Dietary Fiber	2g	23%
Protein	3.4g	20%
Vitamin C	10.9mg	53%
Vitamin A	0.4mg	38%
Iron	1.1mg	18%
Calcium	71.8mg	21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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