Chipotle Chickpea & Tofu Stew is an easy and flavorful vegan dinner with an oil-free option. Packed with plant-based protein & nutritious.
This stew is packed with flavor, protein, and lots of nutrients. Baking the tofu before adding it to the simmering stew gives the dish more texture and 'meatiness'. In addition, the chipotle pepper packs in flavor and heat. However, if you are not a lover of spicy food like I am, feel free to omit this ingredient, as well as the cayenne pepper.
Why This Recipe for Chipotle Chickpea & Tofu Stew Is Fabulous
- It's rich in plant-based protein. Plus, the large pieces of baked tofu give this dish a 'meaty' quality.
- The ingredients are low-cost and pantry-friendly.
- With an array of spices, chipotle pepper in Adobo sauce, and lemon zest, this stew is packed with flavor.
- It's easy to make this recipe oil-free.
How to Make This Recipe
Bake the Tofu
Cut the pressed tofu into 1-inch cubes. (To save on having to press the tofu, try to find super firm or sprouted tofu that has already been pressed.)
Transfer the tofu, cornstarch, and salt to a reusable container or large Ziploc bag. (I have a reusable silicone bag that works really well. I recommend buying one of these to avoid using plastics.) Toss the tofu gently until it is coated with the cornstarch.
Transfer the tofu to a large non-stick baking sheet in a single layer. Spread the tofu out so that it does not steam, and gets crispy. Bake for about 20 minutes, flipping half way.
Prepare the Stew
Meanwhile, cook the onion, and carrots until the onion is a light golden brown. Add the garlic, and spices and cook for 30 seconds to develop more flavor. Mix in the tomato paste, and chipotle pepper and cook for one minute more, stirring constantly. (For a less spicy stew, use one half of the chipotle pepper and omit the cayenne.)
Stir in the vegetable broth, and chickpeas and simmer for about 5 minutes, or until the sauce has thickened.
Season & Garnish the Chipotle Chickpea & Tofu Stew
Add the tofu, lemon zest, and lemon juice and continue cooking for another 2 minutes. Adjust salt and black pepper to taste. Garnish with fresh cilantro if desired.
Ingredients & Nutrition
Chipotle Peppers in Adobo Sauce
Chipotles in Adobo are smoked and dried jalapeños rehydrated and canned in a sweet and tangy purée of tomato, vinegar, garlic, and some other spices. The sauce is spicy, with a balance of flavors.
It's an inexpensive ingredient that keeps for a long time. Even when opened, the chilies last for weeks. I like to purée them and their sauce into a paste, and then transfer to an air-tight container or an ice cube tray for long-term storage.
Chickpeas have a slight nutty flavor and creamy texture. They are a staple in my pantry and one of my most versatile ingredients. There are various ways to incorporate cooked chickpeas:
- Add to salads, soups, curries and stews.
- Use a food processor or blender to grind into a paste and add to veggie burgers.
- Season and roast for a healthy, crunchy and addictive snack.
- Blend with tahini, garlic, olive oil, and lemon juice to make a hummus spread. Serve on crispy toast with mashed avocado and red chili flakes for an easy lunch or snack.
- Mash and use in baking as a gluten-free replacement for flour.
Chickpeas are rich in fiber. High fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals. The satiating effect of the high fiber and protein content of chickpeas may prevent overeating and help with weight management.
More Chickpea Recipes:
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