Irish Stew with Frozen Tofu and Dumplings
- Number of Servings: 4
Ingredients
* Tofu, firm, 0.5 block (remove) * Onions, raw, 1 medium (2-1/2" dia) (remove) * *Potato, raw, 4 large (3" to 4-1/4" dia.) (remove) * Baby Carrots, raw, 20 large (remove) Broccoli, fresh, 1 bunch (remove) Yellow Sweet Corn, Frozen, 0.5 cup kernels (remove) * Vegetable Broth, 1 cup (remove)1 tsp yeast extractWhole Wheat Flour, 0.5 cupWhole Wheat Flour, 0.125 cup (remove) * Baking Powder, 1 tsp (remove)1 tsp margarine * Milk, 1%, .125 cup (remove) * *Soy Sauce, 1 tbsp (remove) * Cider Vinegar, .33 tbsp (remove) * Water, tap, .25 cup (8 fl oz) (remove) * Olive Oil, 1 tbsp (remove)
Drain as much water from tofu as possible and slice. Freeze. (This changes the texture of the tofu - don't skip this step.)
Pour boiling water over tofu and allow to sit 10 minutes.
Add the yeast extract to the vegetable stock and bring to a boil. Chop all the veggies. Add them to the boiling broth in this order - allowing to cook a few minutes after each addition:
Onions and potatoes
Carrots
Broccoli
Corn
While the veggies are cooking, put the 1/2 cup of flour in a bowl and mix in baking powder and salt and pepper to taste. Cut in the margarine, add milk to make a soft dough. Divide into four balls.
Put the soy sauce, water and vinegar in a small bowl. Drain the tofu and squeeze gently to get out as much moisture as possible. Cut into small dice. Add to the soy sauce - the liquid should be absorbed quickly.
Put the remaining 2 tablespoons of flour in a shallow plate and turn the tofu cubes into it. Heat the oil in a skillet ans stir-fry until lightly browned.
Add the tofu to the veggies and turn into an oven safe dish. Flatten the dough balls and place on top. Back for 15 minutes in a 425 degree oven.
Number of Servings: 4
Recipe submitted by SparkPeople user ANDREEKAHHH.
Pour boiling water over tofu and allow to sit 10 minutes.
Add the yeast extract to the vegetable stock and bring to a boil. Chop all the veggies. Add them to the boiling broth in this order - allowing to cook a few minutes after each addition:
Onions and potatoes
Carrots
Broccoli
Corn
While the veggies are cooking, put the 1/2 cup of flour in a bowl and mix in baking powder and salt and pepper to taste. Cut in the margarine, add milk to make a soft dough. Divide into four balls.
Put the soy sauce, water and vinegar in a small bowl. Drain the tofu and squeeze gently to get out as much moisture as possible. Cut into small dice. Add to the soy sauce - the liquid should be absorbed quickly.
Put the remaining 2 tablespoons of flour in a shallow plate and turn the tofu cubes into it. Heat the oil in a skillet ans stir-fry until lightly browned.
Add the tofu to the veggies and turn into an oven safe dish. Flatten the dough balls and place on top. Back for 15 minutes in a 425 degree oven.
Number of Servings: 4
Recipe submitted by SparkPeople user ANDREEKAHHH.
Nutritional Info Amount Per Serving
- Calories: 555.4
- Total Fat: 9.7 g
- Cholesterol: 0.4 mg
- Sodium: 695.5 mg
- Total Carbs: 102.9 g
- Dietary Fiber: 18.3 g
- Protein: 23.0 g
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