Get the Recipe: Autumn Vegetable Curry Stew
With fall in mind I’ve loaded this Autumn Vegetable Curry Stew with delicata squash, rainbow swiss chard and a lot of other veggies, not to mention some tofu.
Ingredients
- 3 to 4 tablespoons neutral oil, I used coconut oil
- 1 - 14 ounces extra firm tofu, excess liquid pressed out, and then cubed
- 1 medium yellow onion, diced
- 1 small red bell pepper, diced
- 1 medium tomato, seeded and diced
- 2 tablespoons mild yellow curry powder, I used Jamaican curry powder
- 2 to 3 cloves garlic, minced
- ½ inch knob ginger, grated
- 5 to 6 cups vegetable broth
- 1 small zucchini, diced
- 1 small delicata squash, ends cut off, cut into half, seeds removed, cut into 1/2 inch slices
- 1 small bunch swiss chard, hard ends removed and cut into bite size pieces
- 1 cup unsweetened coconut milk
- salt and pepper, to taste
For serving:
- a spoonful of your favorite grain, optional
Equipment
- Large Pot or Dutch Oven
Instructions
Prepare the tofu:
- In a large pot or Dutch oven, over medium-low heat, drizzle in the oil. Add in tofu and cook on at least two sides for about 10 to 15 minutes or until golden on each sides. Transfer the tofu to a plate and place to the side.
Prepare the soup:
- Using the same pot (add a little more oil if needed), add in the onion, red bell pepper, tomato, curry powder, garlic, and ginger and sauté until the vegetables start to soften, about 5 minutes.
- Stir in the vegetable broth, zucchini, and delicate squash. Season with salt and pepper. If your swiss chard has some thick stems, then you may want to add them in as well to allow for more cooking time. Let simmer for 10 to 15 minutes or until the delicata squash is just tender.
- Pour in the coconut milk and gently stir in the remainder of your swiss chard and tofu. Allow to simmer for 5 more minutes. Taste and season with salt and pepper.
To serve:
- Ladle the soup into your favorite bowls. And add a spoonful of quinoa or rice and top with little cilantro, if using and enjoy! :)
Calories: 225kcal, Carbohydrates: 19g, Protein: 4g, Fat: 17g, Saturated Fat: 10g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 2g, Trans Fat: 0.05g, Sodium: 907mg, Potassium: 755mg, Fiber: 5g, Sugar: 8g, Vitamin A: 5124IU, Vitamin C: 49mg, Calcium: 76mg, Iron: 3mg