With spring in full swing, I start craving meals that are light but still comforting. This simple string bean and tofu stew is a perfect fit. It’s quick—ready in under 30 minutes—and packed with plant-based protein, making it ideal for a healthy meal on busy days. Let’s jump into this easy recipe that’s full of flavor and nutrition.

Choosing and Preparing Your Tofu

Tofu is a versatile ingredient in vegan cooking, and its preparation can make or break your stew. For those mindful of their protein intake, Trader Joe's super firm tofu is an excellent choice, offering around 20 grams of protein per portion. If protein isn't your main concern, any medium to firm tofu will suffice.

However, the secret to the perfect stew-friendly tofu lies in its preparation—freezing. Freezing tofu for 8 hours before use (without pressing out the water) expands its water content, creating tiny holes that make it more absorbent. This texture not only absorbs the flavors of the stew better but also offers the chewy, spongy texture often enjoyed in Chinese restaurants.

Understanding Vegeta-All Purpose Seasoning

Vegeta, a celebrated staple in many European kitchens, is a blend of dried vegetables, herbs, and spices that enhances the flavor of almost any dish. It's especially useful in vegan cooking to add depth and richness. If you're using the store-bought version of Vegeta, be mindful of its salt content— taste before adding salt to ensure your stew isn't over-seasoned. For those who prefer a more flexible DIY approach, consider making your own salt-free Vegeta to better control the sodium content.

The Art of Sautéing Vegetables

Sautéing vegetables is a fundamental technique in creating a flavorful stew base. The process involves cooking vegetables in a small amount of oil over medium heat until they're just caramelized and tender.

For this recipe, using olive oil not only contributes a favorable profile but also suits the cooking technique well, given its moderate smoke point.

Remember to keep the heat at a medium setting and cover the pan briefly to allow the vegetables, particularly the string beans, to soften faster, ensuring they remain crisp and vibrant.