For more information, contact the Department of Dietetics at
(906) 225-3490 or toll free at 1-800-562-9753, extension 3490

Vegetarian Stew

Makes: 6 servings
Prep: 30 minutes
Cook: 1 hour

3 tablespoons fresh lemon juice
1 teaspoon sugar
1 teaspoon ground red pepper
1 teaspoon salt
1 pound tofu; firm; cut into small pieces
Cooking spray
4 cups chopped onion
2 teaspoons chopped fresh thyme
1 teaspoon chopped fresh rosemary
4 garlic cloves, thinly sliced
½ cup dry white wine
2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
1 (14.5 ounce) can black beans; drained
1 (14.5 ounce) can Garbanzo beans; drained
½ cup Kalamatra olives, pitted
2 tablespoons chopped fresh parsley
3 cups hot cooked rice

1. Preheat oven to 375° F.

2. Combine first 4 ingredients in a medium bowl. Add tofu; toss gently. Arrange tofu mixture in a singe layer in an 11 x 7-inch baking dish. Bake at 375° for 30 minutes.

3. Heat a Dutch oven coated with cooking spray over medium heat. Add onion; cook 7 minutes or until tender, stirring frequently. Add thyme, rosemary and garlic; cook 1 minute, stirring constantly. Add wine; bring to a boil. Stir in tomatoes and beans; cover, reduce heat, and simmer 15 minutes. Stir in tofu mixture and olives; cook 5 minutes.

4. Sprinkle with parsley; serve over rice.

Serving size: 1 cup stew and ½ cup rice.

Per serving: 507 calories, 77 g carbohydrate, 19 g protein, 14 g fat, 16 g fiber, 990 mg sodium, 0 cholesterol.

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