White Bean Stew with Smoky Tofu

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White Bean Stew with Smoky Tofu

Healthy, oil-free white bean stew with homemade smoky tofu, lemon, and herbs. Hearty, easy, and packed with plant-based protein - perfect for cozy nights.

Prep Time20

Cook Time30

Marinating Time1

Total Time1 50

Course: Main Course

Cuisine: Mediterranean

Diet: Vegan

Servings:

Calories: 206kcal

Author: Denise Perrault

Ingredients

16 ounces tofu firm or extra firm
2 tablespoons liquid smoke
2 tablespoons maple syrup
3 tablespoons soy sauce substitute with tamari (gluten-free) or coconut aminos (gluten-free/soy-free)
3 tablespoons lemon juice
1 tablespoon nutritional yeast
1 teaspoon garlic powder
1 medium onion chopped (about 1 ½ cups)
2 medium carrots peeled and diced (about 1 ¼ cups)
2 stalks celery chopped (about 1 cup)
3 cloves garlic minced or pressed (1 tablespoon)
½ teasapoon thyme
1 teaspoon smoked paprika (see note 1)
1 teaspoon cumin
1 teaspoon coriander
¼ teaspoon cayenne pepper adjust according to your spice preference
½ teaspoon salt
1 small lemon 2 teaspoons zest + 2 tablespoons lemon juice
14 ounces chopped tomatoes (1 regular can) or substitute with crushed tomatoes
2 ½ cups vegetable broth
3 cups cannellini beans (2 15-ounce/400-gram cans) rinsed and drained (see note 2)
½ cup parsley chopped

US Customary - Metric

Instructions

Press the tofu for 15 minutes using a tofu press or by placing the block between two flat surfaces with the top weighed down.
In a shallow bowl, combine the liquid smoke, maple syrup, soy sauce, lemon juice, nutritional yeast, and garlic powder.
Cube the tofu into bite-sized pieces and toss it into the marinade. Marinate for 1 hour or overnight.
To make the stew, heat a heavy-bottomed pot over medium heat. Add the onions, carrots, and celery. Cook the vegetables until they start to soften (8-10 minutes). Stir them often and add water, a tablespoon at a time if they begin to stick.
Stir in the garlic, thyme, smoked paprika, cumin, coriander, cayenne pepper, salt, and lemon zest. Mix the spices with the vegetables.
Add the tomatoes and vegetable broth. Use a wooden spoon to clear the bottom of the pot.
Stir in the beans and a tablespoon of lemon juice (more according to taste).
Bring the ingredients to a simmer, cover, and cook the stew for 15-20 minutes.
To bake the tofu: Preheat the oven to 425°F (220°C). Place the tofu cubes in a single layer on a parchment-lined baking sheet. Bake for 15 minutes, then toss the tofu, and continue baking for an additional 10-15 minutes until it is firm and crispy.
To air fry the tofu: Preheat the air fryer to 375°F (190°C). Add the tofu cubes to the air fryer basket in a single layer. Air fry for 10-12 minutes, tossing tofu halfway through.
Add the tofu to the stew and stir in the chopped parsley. Taste and add more lemon juice or spices if desired.

Notes

Smoked paprika comes in sweet (mild), bittersweet (medium), and hot (spicy). Use what suits your spice preferences and adjust the cayenne pepper accordingly.
I used cannellini beans, but you can also make this recipe with other white beans, including navy, great northern, or white kidney beans. Chickpeas also work.
Tofu can be marinated for up to 24 hours in the refrigerator. It can also be marinated and baked or air fryer 2 days in advance.
For a creamier stew, blend the tomatoes before adding or blend ½ cup of beans with the vegetable broth first.
For a thicker stew, mash a few of the beans as the stew simmers. It’s easiest to do this before adding the tofu.
Store leftover stew in an airtight container for 3-4 days or freeze for 3 months.

Nutrition