A meat-free take on Ireland’s national dish, this low-fat Irish Stew is hearty and delicious.
Crumble tofu and marinate in soya sauce for an hour.
Sauté onion in oil until transparent. Add flour, mix thoroughly and cook gently for two minutes.
Add remaining ingredients, mix well and bring to the boil. Cover and simmer for about 30 minutes or until vegetables are tender. Adjust seasoning to taste. Serve with baked potato and salad.
For economy omit tofu and replace with 45 g/1½ oz dried soya mince, which should be rehydrated then marinated in the soya sauce for an hour.
For a gluten- and wheat-free option use rice flour or any other gluten and wheat-free flour. Ensure soya sauce is gluten- and wheat-free.
Recipe courtesy of The Vegan Society
The Vegan Society
Donald Watson House
21 Hylton Street
Birmingham B18 6HJ
Telephone: 0121 523 1730
Typical values per serving:
Protein 14.8 g
Fat 6.4 g
Carbohydrate 35 g
Energy 236 kcal
Fibre 5.5 g
Saturated fat 0.6 g
Calcium 341.8 mg
Iron 4.8 mg
Note: Calcium-set tofu was used in the above calculation.