Name: Tofu and bean stew with mash
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 1 serving
Ingredients: 7 oz firm tofu, drained and cubed; 2/3 cup canned cannellini beans, drained and rinsed; 1 tsp extra virgin olive oil; 1/4 medium yellow onion, diced; 2 cloves garlic, minced; 1 tbsp tomato paste; 2/3 cup vegetable broth; 1 oz fresh spinach; 3/4 tsp italian seasoning; 3/4 tsp red wine vinegar; 1/2 tsp salt; 1/4 tsp black pepper; 5 oz Yukon Gold potatoes, peeled and chopped; 3 tbsp plain nonfat Greek yogurt; 1 2/3 cups water

Nutrition

Per serving

635 calories

Protein: 52g; 31% of calories
Carbs: 61g; 36% of calories
Fat: 24g; 33% of calories

Instructions

Prep 20 min · Cook 15 min

Place the potatoes in a small pot and cover with the water. Bring to a boil over high heat, then reduce heat and simmer for 15 to 18 minutes until very tender.
While the potatoes simmer, heat the oil in a 12-inch skillet over medium-high heat. Add the tofu cubes and cook for 4 minutes, flip, and cook for 4 minutes more until golden.
Add the onion to the skillet with the tofu and cook for 4 minutes until softened. Stir in the garlic, tomato paste, and italian seasoning, and cook for 1 minute until fragrant.
Stir in the white beans, vegetable broth, half the salt, and the black pepper. Bring to a boil, then reduce heat and simmer for 5 minutes.
Stir the spinach into the stew for 1 minute until wilted. Remove from the heat and stir in the red wine vinegar.
Drain the potatoes and return them to the pot. Add the Greek yogurt and the remaining salt. Mash until smooth. Serve the stew over the potatoes.

Nutrition

Ingredients

Instructions

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