A hearty, protein-packed stew featuring crispy air-fried tofu, tender beans, and a rich tomato broth. Ideal for healthy meal prep or a cozy weeknight dinner, this dish is bursting with flavor.
Air-Fried Tofu & Bean Stew
A hearty, protein-packed stew featuring crispy air-fried tofu, tender beans, and a rich tomato broth. Ideal for healthy meal prep or a cozy weeknight dinner, this dish is bursting with flavor.
Ingredients
- 1 block extra-firm tofu pressed and cubed
- 1 tbsp olive oil divided
- 1 tsp smoked paprika
- 0.5 tsp garlic powder
- 0.5 tsp onion powder
- 0.25 tsp salt
- 0.25 tsp black pepper
- 1 tbsp olive oil for stew
- 1 medium onion diced
- 2 cloves garlic minced
- 1 tsp cumin
- 0.5 tsp chili powder
- 1 can (14.5 oz) diced tomatoes undrained
- 1 can (15 oz) cannellini beans rinsed and drained
- 2 cups vegetable broth
- 2 cups fresh spinach
- 0.25 cup fresh cilantro chopped (for garnish
Instructions
- Press the tofu for at least 30 minutes to remove excess water, then cut into 1-inch cubes. In a bowl, toss the tofu cubes with 1 tablespoon of olive oil, smoked paprika, garlic powder, onion powder, salt, and pepper until evenly coated.
- Preheat your air fryer to 375°F (190°C). Place the seasoned tofu in a single layer in the air fryer basket. Air fry for 15-20 minutes, shaking the basket halfway through, until golden brown and crispy. Set aside.
- While the tofu is cooking, prepare the stew. Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook until softened, about 5-7 minutes.
- Add the minced garlic, cumin, and chili powder to the pot. Cook for another minute until fragrant.
- Stir in the diced tomatoes (with their liquid) and the rinsed and drained cannellini beans. Pour in the vegetable broth and bring the mixture to a simmer.
- Reduce the heat to low, cover, and let the stew simmer for 10-15 minutes to allow the flavors to meld. Stir occasionally.
- Remove the lid and stir in the fresh spinach, cooking until it wilts, about 2-3 minutes. Gently fold in the air-fried tofu cubes.
- Taste and adjust seasonings as needed. Serve hot, garnished with fresh cilantro if desired.
Notes
For extra crispy tofu, ensure it's pressed well. Feel free to vary the beans; cannellini, kidney, or black beans all work wonderfully. Serve over brown rice, quinoa, or with a side of crusty bread.
