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.
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🥣 Why This Recipe 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.
Yes. Place in a freezer-safe container for up to one month. Thaw in the refrigerator. The tofu will taste chewier and more like chicken when reheated.
Try these high-protein tofu dinners.
👩🏽🍳 Made This Recipe?
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I would love it if you would rate this recipe and leave a comment. Thank you in advance.
Chipotle Chickpea & Tofu Stew
- 14 ounces super firm or extra firm tofu pressed
- 1 tablespoon cornstarch or arrowroot
- ¼ teaspoon salt or to taste
- 1 ½ tablespoons olive oil or vegetable broth
- 1 medium yellow onion thinly sliced
- 3 large carrots sliced into ¾-inch coins
- 3 garlic cloves minced
- 1 ½ teaspoons smoked paprika
- ¾ teaspoon ground cumin
- ½ teaspoon cinnamon
- ¼ teaspoon coriander
- ⅛ teaspoon cayenne (optional)
- 3 tablespoons tomato paste
- 1 chipotle pepper in Adobo sauce minced *
- 2 ½ cups vegetable broth plus more as needed
- 15 ounces chickpeas canned, drained and rinsed
- 1 small lemon zest and juice
- Salt and freshly ground black pepper to taste
- ¼ cup chopped cilantro for garnish
- Preheat the oven to 425°F.
- Tofu: Cut the tofu into 1-inch cubes. Transfer the tofu, cornstarch, and salt to a reusable container or large Ziploc bag and toss the tofu until it is evenly coated with the cornstarch. Spread the tofu onto a large non-stick baking sheet in a single layer and bake for 10 minutes. Toss the tofu so it cooks evenly and bake for about 10 minutes more, or until golden and lightly crispy.
- Aromatics: Meanwhile, heat the oil in a large saucepan over medium-high heat. Cook the onion, and carrots for about 6 minutes, or until the onion is golden brown. Add the garlic, smoked paprika, cumin, cinnamon, coriander, and cayenne and cook for 1 minute more, stirring constantly. Add the tomato paste, and chipotle pepper and cook for another minute, stirring constantly.
- Cook: Add the vegetable broth, and chickpeas and simmer uncovered for about 5 minutes, or until the sauce has slightly thickened. Add the baked tofu, lemon zest, and lemon juice and cook for 2 more minutes, stirring frequently.
- Season: Adjust salt and black pepper to taste. Garnish with cilantro for serving.
- For oil-free, use vegetable broth in place of the olive oil.
- For a less spicy stew, use one half chipotle pepper in Adobo sauce.
- Use super firm tofu to avoid pressing.
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Loved making this on a whim without wanting to go out to the store and I truly had everything in my fridge except for the chipotle pepper (added some julienned pepper and chili flakes to make up for it) and the stew was perfect. Baking the tofu till golden is great, more visually appealing and helps keep its shape once it’s in the stew.
I'm so happy you find this dish attractive. We eat with our eyes first and so I try to make food look as pretty as I can!