Tofu and nori stew with mashed sweet potatoes

Ingredients

• 600 gtofu
• 750 ml (250 ml for the sauce)seaweed stock
• 2 tbsptamari
• 1onion
• 2 stemsleek, white part
• 4carrots
• 1 clove, cutgarlic
• 250 mlsoya cream
• 2 tbspflour
• 2 tbspsoya margarine
• 350 gpotatoes
• 350 gsweet potatoes
• 100 mlunsweetened soya milk
• 100 gvegan cheese, grated
• 1 tbspfresh parsley, chopped
• to tastenutmeg
• to tastepepper
• to tastesalt
• a dasholive oil, for frying

Instructions

1. 1

   Marinate the tofu

   Cut the tofu into cubes of about 2 cm. Mix 500 ml of seaweed stock with the tamari in a container with a sealable lid. Add the tofu, season with pepper and sea salt, then close the container and shake it gently. Refrigerate overnight, shaking it a few more times if needed.

2. 2

   Prepare the vegetables

   Clean the vegetables and chop the onion. Halve the carrots and leek lengthways, then cut them into coarse slices.

3. 3

   Make the mash

   Peel the potatoes and sweet potatoes, then cook until tender. Let them cool to room temperature and mash them. Add the soya milk and mash again, then season with pepper, salt and nutmeg to taste.

4. 4

   Cook the vegetables

   Preheat the oven to 180°C. Heat a dash of olive oil in a pan and fry the vegetables until they are almost tender. Set the pan aside.

5. 5

   Combine the filling

   Drain the tofu, keeping the stock, and mix the tofu and vegetables into the sauce. Stir in the parsley.

6. 6

   Assemble and bake

   Divide the tofu and vegetable mixture between four individual casserole dishes and scatter over the grated vegan cheese. Add a few spoonfuls of sweet potato mash, or pipe it on top, then bake in the preheated oven for 20 minutes.

What is tofu and nori stew?

This is a baked tofu-and-vegetable dish topped with a potato and sweet potato mash, rather than a brothy stew. Seaweed stock and tamari give the tofu a savoury, sea-inspired marinade.

The combination of a vegetable filling, mashed topping and oven finish is reminiscent of a cottage pie. Here, tofu replaces meat, and individual dishes make serving straightforward.

Nutrition and macros by portion

The nutrition label shows one serving as written: 660 calories, 29g protein, 62g carbs, 37g fat.

The potatoes and sweet potatoes provide most of the carbohydrates, while tofu contributes much of the protein. Soya cream, margarine and vegan cheese account for a substantial share of the fat. Pair a casserole with salad or extra green vegetables to round out the plate.

The tofu marinade

Overnight soaking gives the tofu time to take on the tamari and seaweed stock. Cutting it into even 2 cm cubes helps the pieces marinate and bake at a similar rate.

Drain the tofu before combining it with the vegetables, but keep the marinade as instructed. The method does not say whether to use all or only part of this reserved liquid.

The sauce ingredients

The ingredient list includes seaweed stock, soya cream, flour and soya margarine for a sauce, but the supplied method does not explain how to make it. It later refers to adding the tofu and vegetables to the sauce, so check the original recipe instructions for that missing step before cooking.

Getting the vegetables right

Coarse slices of leek and carrot give the filling some bite. Fry them until almost tender, as they will continue cooking in the oven.

Keep the pieces reasonably similar in size so the carrots and leek soften at much the same pace. Avoid browning them heavily if you want a softer, pie-like filling.

A smooth, sturdy topping

Cook both types of potato until they are tender before mashing, then add the soya milk and seasonings. The recipe calls for cooling them to room temperature first, which makes them easier to handle for topping the dishes.

Spoon the mash over the filling for a relaxed finish, or pipe it on for a more defined top. The vegan cheese goes over the filling before the mash, according to the method.

Serving and timing

Bake the four individual casseroles for 20 minutes at 180°C. The method does not give an overall preparation time, and the tofu needs to marinate overnight.

Serve the casseroles with a crisp green salad or simply cooked greens. Their fresh, lightly dressed flavour balances the creamy mash and savoury filling.

Recipe notes & tips

• Marinate the tofu the night before so it is ready to drain when you start cooking.
• Reserve the tofu marinade when draining, as the recipe says it remains usable.
• Cut the carrots and leek into similar-sized pieces for more even cooking.
• Mash the potatoes and sweet potatoes while they are tender, before adding the soya milk.
• Use ovenproof individual dishes that allow room for both the filling and the topping.
• Check the source instructions for how to prepare the listed sauce ingredients before beginning.

Variations

• More greens: Add extra leek or another quick-cooking green vegetable to the filling.
• Herb finish: Use a little extra chopped parsley for a fresher flavour.
• Peppery mash: Add more black pepper to the potato topping before assembling.
• Cheese topping: Sprinkle the vegan cheese over the mash instead, if you prefer a browned top.
• One large dish: Assemble the filling and topping in one ovenproof casserole rather than four individual dishes.

Common mistakes to avoid

• Skipping the marinade: The tofu has little time to take on flavour; leave it in the stock and tamari overnight.
• Discarding the marinade: The method says to keep the stock when draining the tofu.
• Overcooking the vegetables: They soften further in the oven, so fry them only until almost tender.
• Mashing undercooked potatoes: Cook both types until tender before crushing them.
• Guessing the sauce method: The instructions omit how to make the listed sauce; check the original recipe rather than assuming a method.

How to store

Refrigerate leftovers in a covered container and eat within 3 days. Reheat in an ovenproof dish at 180°C until piping hot throughout; individual portions can also be reheated in a microwave.

Frequently asked questions