How many calories are in Tofu Stew?
Tofu Stew has about 275 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianVeganLow CarbUnder 300 Calories30 Minute MealsFat Loss Friendly
Tofu Stew
Tofu Stew is a Dinner international recipe with 275 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
275 kcal
Total Time
30 min
Servings
1
Protein
24 g
About This Recipe
The story behind Tofu Stew
Tofu Stew is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, onion, and garlic.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 275 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 30 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tofu Stew worth coming back to.
Ingredients
- Tofu250 g
- Onion1/4 count (38 g)
- Garlic1/2 clove (2 g)
- Red Hot Chili Pepper1 pinch (1 g)
- Red Bell Pepper1/4 count (30 g)
- Oil1/2 tablespoon (5 ml)
- Cornstarch1 teaspoon (3 g)
- Soy Sauce1 teaspoon (5 g)
Instructions
- 1
Step 1
Darain and cut the tofu into medium pieces. Soak it in the soy sauce (light and dark) and the chili pepper.
- 2
Step 2
Chop the garlic and cut the onion and bell pepper into strips.
- 3
Step 3
Heat oil in a pot over medium-high heat. Once heated, stir-fry the onion with the garlic and pepper for 5 minutes.
- 4
Step 4
Add the tofu and cook for 5 minutes.
- 5
Step 5
Once boiling, add the previously diluted in cold water cornstarch. Lower the heat, cover and cook for 15 minutes. Stir from time to time and, if necessary, add a bit of water.
- 6
Step 6
Once ready, serve hot.
Nutrition Snapshot
Macros and micros at a glance
50/ 100
Forkd Score · Moderate
This recipe scores well for protein density relative to its per-serving calories.
Calories
275
Protein
24g
Carbs
16.3g
Fat
15.1g
Fiber
3.4g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
No
Dairy Free
No
Allergens
Tree NutSoy
Meal Prep and Storage
Make it easier to prep ahead
Tofu Stew can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Tofu Stew
How long does Tofu Stew take to make?
Tofu Stew takes about 30 minutes from start to finish. That is roughly about 30 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tofu Stew?
Most ingredients in Tofu Stew can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Soy Sauce for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tofu Stew?
Tofu Stew can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tofu Stew?
Yes, Tofu Stew generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tofu Stew?
Reheat Tofu Stew gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tofu Stew up or down?
Yes. Tofu Stew is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tofu Stew?
A large skillet, saucepan, or sheet pan works well for Tofu Stew. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tofu Stew is cooked properly?
Tofu Stew is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tofu Stew suitable for vegetarians?
Yes. Tofu Stew is suitable for vegetarians as written.
Is Tofu Stew gluten-free?
Tofu Stew is not reliably gluten-free as written because it includes Soy Sauce. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Tofu Stew?
Yes. This recipe includes Tree Nut and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tofu Stew ahead of time?
Tofu Stew can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tofu Stew for my calorie or macro goals?
To make Tofu Stew higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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