Plant-based· VG · GF · DF

Miso Tofu & Edamame Stew

Name: Miso Tofu & Edamame Stew
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: Japanese
Ingredients: 300g firm tofu, pressed, 2cm cubes; 250g frozen edamame; 250g carrot, diced; 250g courgette, diced; 150g pak choi, sliced; 60g quinoa, rinsed; 40g white miso; 40g spring onions, sliced; 20g fresh ginger; 15ml tamari; 15g cornflour; 10ml rapeseed oil; 2 cloves garlic, crushed; 400ml water

A savoury, brothy stew of tofu, edamame, carrot, courgette and quinoa with white miso and ginger.

makes 20 blocks, about 32p each

Jump to recipe

BatchJoy

batchjoy.com/recipes/miso-tofu-and-edamame-stew/

Illustration of a bowl of Miso Tofu & Edamame Stew

Time: 40 min20 min prep · 20 min cook
Makes: 20 blocks
Cost per blockPer block: 32p
Calories per blockCalories: 66 kcal
Fibre per blockFibre: 1.7g

You’ll need

Batch size

blocks

300gfirm tofu, pressed, 2cm cubes
250gfrozen edamame
250gcarrot, diced
250gcourgette, diced
150gpak choi, sliced
60gquinoa, rinsed
40gwhite miso
40gspring onions, sliced
20gfresh ginger
15mltamari
15gcornflour
10mlrapeseed oil
2 clovesgarlic, crushed
400mlwater

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Rice · Udon noodles · On its own as a hearty bowl

Method

Step 1: Fry the garlic and ginger in the oil for 1 minute, then add the carrot, quinoa and water. Simmer 12 minutes.
Step 2: Add the courgette, edamame and tofu for 5 minutes.
Step 3: Add the pak choi and the cornflour mixed with 2 tbsp cold water; simmer 2 minutes.
Step 4: Off the heat, whisk the miso into a ladle of the liquid and stir it back in with the tamari and spring onions.
Step 5: Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	66	4.6g	6.7g	2.5g	1.7g	0.35g
Per 3 blocks	198	13.8g	20.1g	7.5g	5.1g	1.05g

Cook’s notes

Don't boil the miso; add it off the heat to keep its flavour.
Miso is salty, so taste before adding more tamari.
Chicken breast pieces work instead of tofu.

Serve it

Rice · Udon noodles · On its own as a hearty bowl.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 198 kcal and 13.8g protein before rice, bread or potatoes.

Miso Tofu & Edamame Stew questions

Why press the tofu?

Pressing squeezes out water, so the tofu holds its shape in the stew and takes on more of the miso flavour. Wrap it in a clean tea towel under a heavy pan while you prepare the veg.

Can I swap the quinoa?

Rice works, but it takes longer to cook, so give it more time in step 1 before the courgette goes in. Or leave it out for a lighter, more brothy stew.

How thick should it be?

Brothy but not watery: the cornflour should thicken the liquid enough to coat the veg. If it still looks thin after step 3, simmer for another minute or two before taking it off the heat for the miso.