Jamaican-Style Brown Stew Tofu
Served over Riced Cauliflower in Vegetable Broth
For education only.
This recipe is not a personal meal plan or medical advice.
Browned tofu, tender peppers, and onions simmer in a savory brown sauce with warm allspice.
Serve over riced cauliflower cooked in vegetable broth.
Makes: 4 servings
Serving size: 1½ cups tofu stew over ½ cup riced cauliflower
Time: About 45–55 minutes
Ingredients
For the tofu
1 package (14–16 ounces) extra-firm tofu
2 tablespoons soy sauce
½ teaspoon smoked paprika
½ teaspoon garlic powder
¼ teaspoon black pepper
1 tablespoon olive or avocado oil
For the brown sauce
1 tablespoon olive or avocado oil
1 small onion, thinly sliced
½ fresh red bell pepper, thinly sliced
½ cup jarred roasted red pepper slices, drained and chopped
2 teaspoons jarred minced garlic
½ teaspoon ground ginger
¼ cup Ragu Garlic and Onion tomato sauce
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce—use a vegetarian version if desired
½ teaspoon ground allspice
½ teaspoon smoked paprika
½ teaspoon dried oregano
1 cup low-sodium vegetable broth
1 teaspoon apple cider vinegar
Salt and black pepper, to taste
For the riced cauliflower
2 cups plain riced cauliflower
1 cup water
1 teaspoon Better Than Bouillon Vegetable Base
Directions
1. Prepare the tofu.
Drain and press the tofu between clean towels for 15–20 minutes. Cut into roughly 1-inch pieces.
2. Season the tofu.
Mix 2 tablespoons soy sauce with the smoked paprika, garlic powder, and black pepper listed under the tofu ingredients. Gently toss with the tofu. Let stand for 5–10 minutes.
3. Brown the tofu.
Heat 1 tablespoon oil in a large skillet over medium-high heat. Add tofu in a single layer. Cook without moving it for 3–4 minutes. Turn gently and brown the other sides for another 6–8 minutes. Transfer to a plate.
4. Cook the vegetables.
Reduce heat to medium and add the remaining tablespoon oil. Cook the onion for 4–5 minutes, until it begins to brown. Add the fresh red pepper and cook for 3 minutes. Add the drained roasted peppers and minced garlic; cook for 1 minute.
5. Make the brown sauce.
Stir in the ginger, allspice, remaining smoked paprika, and oregano. Cook for about 30 seconds.
Add the Ragu sauce, remaining tablespoon soy sauce, and Worcestershire sauce. Pour in the vegetable broth, gently scraping up the browned bits from the skillet. Stir in the vinegar. Simmer uncovered for 5 minutes.
6. Simmer the stew.
Return tofu to the skillet and spoon sauce over it. Cover and simmer over low heat for 8–10 minutes. Uncover and simmer another 2–3 minutes, until the sauce reaches your preferred thickness. Taste before adding salt and pepper.
7. Cook the riced cauliflower.
While the stew simmers, dissolve 1 teaspoon Better Than Bouillon Vegetable Base in 1 cup water in a saucepan.
Open the cauliflower bag and add 2 cups to the saucepan. Simmer until tender, following the package’s stovetop cooking time. Drain off the broth.
8. Serve.
Place approximately ½ cup cooked riced cauliflower on each plate. Spoon 1½ cups tofu stew over it.
Faithful Steps Tips
Give the tofu room to brown. Cook in batches if the skillet is crowded.
No thickener needed. This tested version reached the right thickness without xanthan gum.
Drain jarred peppers. If packed in vinegar, rinse lightly before adding.
No allspice? Substitute ¼ teaspoon cinnamon, ⅛ teaspoon ground cloves, and ⅛ teaspoon ground nutmeg. The flavor will be similar, but not identical.
Refrigerate leftovers promptly in a covered container and use within 3–4 days.
“Offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.” Romans 12:1 (NIV)
Each effort to care for your body is a way to honor God.
Carbohydrates (Estimated)
Whole recipe, including riced cauliflower:
Total carbohydrates: 52
Net carbohydrates: 36 g
Per serving—1½ cups stew over ½ cup riced cauliflower:
Total carbohydrates: 13 g
Net carbohydrates: 9 g
Amounts are approximate and vary by brand and vegetable size. Net carbohydrates equal total carbohydrates minus fiber. The estimate includes the vegetable base, although some is discarded when draining.
Real Faith • Real Health • Real Life
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