Oriental Stew
Description
This comforting Oriental Stew is a quick, nutritious meal that balances savory soy flavors with the fresh crunch of seasonal vegetables. Featuring a base of aromatic onion, garlic, and ginger, the broth is enriched with firm tofu cubes, tender buckwheat noodles, and a colorful mix of bok choy, broccoli, carrots, and mushrooms. Its light enough for a warm lunch yet satisfying enough for a cozy dinner. The addition of watercress or spinach at the end adds a nutritious, peppery finish. Perfect for vegan weeknight dinners, this recipe comes together in under an hour and allows for easy customization with whatever fresh vegetables you have on hand.Ingredients
Directions
-
Place 1/2 cup of the vegetable stock in a Dutch oven or large saucepan and bring to a boil.
-
Add the sliced onion, minced garlic, and minced ginger; simmer for 3 minutes until fragrant.
-
Stir in the remaining vegetable stock and soy sauce.
-
Cover the pot and bring the liquid to a gentle boil.
-
Add the buckwheat noodles, tofu cubes, broccoli, carrots, mushrooms, bok choy, red pepper, and peas.
-
Simmer uncovered for about 8 minutes, or until the noodles are softened and vegetables are crisp-tender.
-
Remove from heat and stir in the watercress leaves just before serving.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 2822.0kcal
- % Daily Value *
- Total Fat 304.0g468%
- Saturated Fat 45.6g229%
- Cholesterol 10.5mg4%
- Sodium 681.0mg29%
- Total Carbohydrate 27.7g10%
- Dietary Fiber 7.1g29%
- Sugars 8.7g
- Protein 10.7g22%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Garnish with blanched pea pods, thin scallion slices, celery leaves, toasted sesame seeds, finely shredded lettuce, or additional watercress leaves.
Variations: Substitute 1 cup cooked brown rice for the buckwheat noodles. You can also add other vegetables such as chopped green peppers, chopped water chestnuts, chopped jicama root, shredded spinach, chopped celery, or bamboo shoots.
To shorten prep time, use only two vegetables, such as onion and peas. For a "hotter" soup, substitute 1/2 to 1 teaspoon dry crushed red pepper.
For additional protein and flavor, stir in Egg Threads just before serving. To make Egg Threads: In a small skillet, heat a little margarine. When it begins to bubble, add 1 egg beaten with a little cold water. Tilt the pan so the mixture coats it in a thin layer. When lightly cooked, turn out onto a cutting board and slice into very thin strips.
Scallions can be used as a substitute for the onion; chop or diagonally slice them and shred the leaves if desired.
