Tofu stew
Tofu stew is a hearty vegetarian main course where firm tofu simmers in a rich tomato, onion and wine sauce with courgettes. The Thermomix TM7 chops and sautés the vegetables in the mixing bowl, then gently cooks everything hands-free. Ideal for a quick weeknight dinner packed with plant-based protein and Mediterranean flavour.
About this recipe
Tofu stew Thermomix TM7 is the kind of quick weeknight dinner that proves plant-based cooking can be deeply satisfying. In this recipe, cubes of firm tofu simmer in a sauce built from chopped onions, garlic, olive oil and juicy tomatoes, then gain depth from a splash of wine and freshness from tender courgettes. What makes this dish work so well in the all-in-one kitchen machine is the way the blades chop the vegetables uniformly in seconds, so every spoonful of sauce has the same texture. The controlled heating then sautés and simmers without any risk of burning the tomato base, leaving you free to set the table. With 14 grams of protein per serving and only 181 kcal, this stew is a smart choice for Meatless Monday or any evening when you want something warming, healthy and effortless. Serve it with crusty bread, rice or couscous to soak up the delicious sauce.
Preparation tips
- Pat the firm tofu dry with kitchen paper and press it lightly before cubing, so it absorbs more of the tomato and wine sauce during simmering and develops a firmer bite.
- Add the courgette cubes towards the end of cooking rather than at the start, keeping them slightly al dente so they do not turn soft and watery in the finished tofu stew.
- For a richer sauce, replace the wine with extra vegetable stock and a squeeze of lemon, or stir in a spoonful of tomato purée for a deeper, more concentrated flavour.
Recipe variations
- Make the stew vegan by checking that your vegetable stock cube and wine are plant-based, then finish with a sprinkle of nutritional yeast instead of cheese for a savoury, umami boost.
- For a seasonal autumn version, replace the courgettes with diced pumpkin and bell peppers, adding a pinch of smoked paprika for a heartier, warmer tofu stew.
Thermomix TM7 Benefits
- Chopping onions, garlic and tomatoes takes the TM7 just seconds, creating an even base for the stew without a cutting board. [Multi-Function]
- Heating at a controlled temperature sautés the olive oil and vegetables hands-free, releasing sweetness without any burning on the bottom. [Precision Control]
- Mixing the tomato base briefly gives the sauce a uniform texture, so every spoonful coats the tofu cubes consistently. [Multi-Function]
- Weigh the wine and stock cube straight into the mixing bowl with the built-in scale, saving separate measuring cups and extra washing up. [Built-in Scale]
- Grind whole peppercorns fresh in the TM7 bowl before cooking, adding brighter spice flavour to the finished stew than pre-ground pepper. [Multi-Function]
Ingredients
- onions
- garlic cloves
- olive oil
- tomatoes
- vegetable stock cube
- salt
- ground black pepper
- white wine
- courgettes
- carrots