Tomato Peanut Stew

If you love hearty, spicy soups and stews, there’s a good chance you’ll enjoy this. Deep, nutty, spicy, vegan, filling and full of heart-healthy fats and fiber, this is something I crave a lot. As with most soups and stews, it’s just as good the second day. My favorite way to eat this is with a scoop of brown rice. Quinoa is great too. You can up the protein content of the meal by grilling tofu, chicken, fish or shrimp to go alongside.

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Tomato Peanut Stew
Adapted from Peanut Stew with Spinach & Miso (pg 100) in Super Natural Simple by Heidi Swanson

Note: Get to know your curry paste. The recipe that I adapted this from calls for 3 tablespoons. I used that amount the first time I made this and it was extremely spicy. Curry pastes can vary quite a bit in heat. The brand I use (pictured below) runs on the hotter side. Of course, personal preference plays a huge role too! When it doubt, start small and you can always add. This recipe, as written, delivers a modest amount of heat.

Glug of extra-virgin olive oil
1 yellow onion, chopped
1 teaspoon fine-grain sea salt
3 medium carrots, diced
1/2 tablespoon red curry paste
1/2 cup natural creamy peanut butter
14.5 oz can fire-roasted diced tomatoes (NOT strained)
3 1/2 cups water
1 tablespoon white miso
10 oz frozen spinach, chopped
Brown rice or quinoa, to serve

In a large stock pot, heat a glug of olive oil over medium heat and add the onions and sea salt. Sauté for a few minutes, then add the carrots and sauté for a couple minutes longer. Put in the curry paste and peanut butter and quickly stir, followed by the whole can of diced tomatoes (juices and all). Add the water, bring to a gentle boil, and let simmer for about 20 minutes.

To add the miso, spoon somewhere between 1/2 and 1 cup of stew into a small bowl and fully incorporate the miso before adding it back to the whole pot. This will prevent clumps in your finished stew. (Use this same process if you’d like to add more red curry paste.)

Finish by adding the chopped frozen spinach and simmering for a few more minutes. I usually microwave my spinach on a plate for 1 minute to soften it just enough to make it easy to chop.

Serve with a scoop of brown rice or quinoa, or whatever grain you’d like (if you like!).

Serves 4-6

Noodles with Savoy Cabbage, Tofu, Miso & Harissa

This has quickly become a favorite lunch or dinner. Full of fiber, vegetable protein and flavor, it’s one of those meals that will keep you satiated for a long time without being heavy. The combination of miso, harissa and tofu in a noodle dish (brilliant!) comes from Super Natural Simple by Heidi Swanson. If you’re somebody who enjoys doable, vegetarian dishes with inventive flavor combinations, you’ll probably enjoy this book. I love it!

From a health standpoint, this dish has so much to offer. You get some fiber from the savoy cabbage and tofu, and your choice of noodles will impact this as well. What’s pictured here is Chickapea Spaghetti. If you go this route and use a legume-based pasta, you’ll add quite a few grams of fiber (usually my goal!). There is a good amount of plant-based protein from the tofu and again, you can add more depending on pasta choice. Olive oil and toasted sesame oil bring the healthy fats. All in all, a stand-up meal!

Take care of yourselves, dear readers.

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Noodles with Savoy Cabbage, Tofu, Miso & Harissa
Adapted from the Green Herb-Soba Bowl (pg 134) in Super Natural Simple by Heidi Swanson

Notes: Pretty much everything in this recipe can be adjusted to taste / preference, so feel free to be approximate and figure out what works for you. I mix 1/2 tablespoon of harissa into the noodles so the whole thing doesn’t get too spicy for kids. If you like things spicy and would like to start with more, feel free. Also, I usually make this with chickpea spaghetti, which really increases the fiber & protein content, but again feel free to use whatever you like. I sometimes use brown rice noodles and those go over very well. If your noodle pack is more than 8 oz, feel free to use the whole thing and adjust the seasoning a bit. Make the dish work for you!

8oz noodles of your choice
Salted cooking water (I use about 1 tablespoon fine grain sea salt)

Glug of olive oil
2 shallots or about 1/2 cup chopped yellow onion
1 small/medium head of savoy cabbage, shredded
8-10 oz extra firm tofu, cut into ~1/2 inch squares
Pinch of sea salt, plus more to taste
Glug of toasted sesame oil, plus more to serve

1/3 cup noodle cooking water
1 1/2 tablespoons white miso
1/2 tablespoon harissa, plus more to serve

Cook your noodles according to the package directions in salted water. When your noodles are done, do your best to remember to grab 1/3 cup noodle cooking water before you drain (I forget this ALL the time). If your noodles will sit for a while before the cabbage & tofu are ready, add a glug of olive oil to keep them from sticking together.

In a large skillet over medium heat, pour in a glug of olive oil and add the onion / shallots. Sauté, stirring occasionally, until the onions are softened and just starting to brown. Add the shredded savoy cabbage to the pan sauté for about 5 minutes more. I like to let the cabbage brown just a bit here. Next add the cubed tofu along with a good pinch of sea salt and a good glug of toasted sesame oil. Stir to combine. Turn off the heat and add the noodles to the skillet as well.

Now for that reserved cooking water… In a bowl, whisk together the 1/3 cup of reserved noodle cooking water along with the miso and harissa. If you forgot to reserve, just measure out 1/3 cup of water, heat in the microwave for 30 seconds and you’re good to go (you’ll have to add a bit more salt to your finished dish). Pour the water / miso / harissa mixture over the noodle / tofu / cabbage mixture and use tongs to toss everything together. Add more sea salt to taste as needed. I often add another glug of toasted sesame oil at the end too.

Serve with more harissa and toasted sesame oil for people add to their plates as desired.

Serves 6