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Tofu vegetable stew Calories
Plant-protein-rich vegetable stew
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tofu vegetable stew (250 g) has 190 calories. That works out to 76 calories per 100 g. It contains 12.8 g of carbs, 13 g of protein, 10.3 g of fat and 4.5 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 24 (low), so it raises blood sugar slowly.
Tofu vegetable stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
190
KCAL / 250G
Carbs
12.8g
· 5% DV
Protein
13g
· 26% DV
Fat
10.3g
· 13% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 27% · Fat 47%
Tofu vegetable stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 4.5 g | 16% |
| Protein | 13 g | 26% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Tofu vegetable stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 190 kcal |
| 100 g | 100 g | 76 kcal |
| 1 cup (small) | 180 g | 137 kcal |
| 1 bottle (medium) | 300 g | 228 kcal |
| 1 serving (large) | 350 g | 266 kcal |
| 1 pack (large) | 400 g | 304 kcal |
| 1 bottle (large) | 450 g | 342 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Tofu vegetable stew
What goes into tofu vegetable stew?
Tofu vegetable stew usually combines tofu with aromatics such as onion and garlic, assorted vegetables, and broth or tomatoes. Carrots, peppers, mushrooms, and greens all work well; add quick-cooking vegetables later so they keep their texture.
How do you make tofu vegetable stew?
To make tofu vegetable stew, sauté onion and garlic, add sturdier vegetables and broth, then simmer until they begin to soften. Stir in cubed tofu and tender vegetables near the end, and season with herbs, spices, or soy sauce.
What kind of tofu is best for tofu vegetable stew?
Firm or extra-firm tofu is best for tofu vegetable stew because it holds its shape during simmering. Soft tofu gives the stew a more delicate texture but can break apart when stirred; drain the tofu first so it does not dilute the broth.
Should you fry tofu before adding it to tofu vegetable stew?
No, frying tofu first is optional, not required for tofu vegetable stew. Browning the cubes separately gives them a firmer, richer surface; add them near the end so they retain that texture rather than simmering for a long time.
Why is my tofu vegetable stew watery?
Tofu vegetable stew can turn watery when vegetables release liquid or the tofu is not drained. Use less broth at first, drain the tofu, and simmer uncovered briefly if needed; add extra liquid only after the vegetables have started cooking.
How can you make tofu vegetable stew taste better?
Build flavor in tofu vegetable stew by browning the onion and mushrooms, then adding garlic, ginger, and spices before the liquid. A little soy sauce, miso, or tomato paste adds savory depth; taste before adding salt, especially if using soy sauce.
What should you serve with tofu vegetable stew?
Tofu vegetable stew pairs well with rice, noodles, crusty bread, or a baked potato. Choose rice or noodles to soak up a brothy sauce, or serve it with bread for an easy one-pot meal.
Can you freeze tofu vegetable stew?
Yes, tofu vegetable stew can be frozen, but the tofu may become spongier and tender vegetables may soften after thawing. Freeze it in airtight portions, thaw in the refrigerator, and reheat gently on the stove.
How long does tofu vegetable stew last in the fridge?
Tofu vegetable stew keeps for about 3 days in the refrigerator in a covered container. Refrigerate it promptly after cooking and reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you use frozen vegetables in tofu vegetable stew?
Yes, frozen vegetables work in tofu vegetable stew and usually do not need to be thawed first. Add them later than fresh, firm vegetables because they cook quickly; expect them to give the stew a softer texture and release some liquid.
Tofu vegetable stew Vitamins & Minerals
Vitamins
Vitamin C
35.5mg · 39% DV
Vitamin K
42.5µg · 35% DV
Folate
72.5µg · 18% DV
B6
0.3mg · 18% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.7mg · 30% DV
Phosphorus
205mg · 29% DV
Sodium
588mg · 26% DV
Potassium ⭐
535mg · 16% DV
Tofu vegetable stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tofu vegetable stew
To burn the 190 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tofu vegetable stew?
Tofu vegetable stew is a flexible home-style dish of tofu and vegetables simmered together, often in a seasoned broth or tomato-based sauce. Tofu, made from soy milk, is widely used in East Asian cooking, while this particular combination has no single established place of origin; ingredients and seasoning vary from kitchen to kitchen.
The tofu is mild and tender, taking on the flavor of the broth, while the vegetables soften as they cook. Serve it hot as a light main, with rice, noodles or crusty bread; it also works well as part of a larger meal. The vegetables contribute fibre and the tofu provides plant protein. For a lighter bowl, use less oil and add extra vegetables; choose a seasoning that suits the other dishes you are serving.
How Nutritious Is Tofu vegetable stew?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Tofu vegetable stew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tofu vegetable stew Contain Allergens?
Contains these allergens:
Which Diets Is Tofu vegetable stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tofu vegetable stew Fat Profile
SATURATED
1.38g
MONOUNSATURATED
4.18g
POLYUNSATURATED
3.25g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.