Vegetable Stew


  • 3  multicolor sweet peppers, cut into julienne strips
  • 3 carrots, julienne cut
  • 1 Tbsp. olive oil
  • 1  onion, julienne cut
  • ½ c. fresh cilantro, chopped
  • 4 cloves of garlic, chopped
  • 2 tomatoes, julienne cut
  • ¼ c. stuffed spanish olives
  • 2 – 4 Tbsp. sofrito *
  • 2 bay leaves
  • 1 ½ tsp. cumin
  • 1 tsp. ground oregano
  • 3 oz. tomato paste
  • 4 c. water
  • 1 block of tofu, water pack, extra firm
  • 1/4 Tbsp. soy sauce
  • 1 c. bread crumbs, herb seasoned


  1. Cut tofu into slices, dip into soy sauce, then into bread crumbs. Bake at 350 degrees until crispy, about 15 minutes.
  2. In a large saucepan, heat water with cumin, oregano and sofrito, olives, garlic, tomato paste, and bay leaves. Simmer for a few minutes, and add onions and carrots.
  3. When onions are soft, add peppers and cilantro. Simmer until thick. Add tofu and serve.

*To make sofrito, combine 1 bunch cilantro, 2 medium onions, peeled; 1 bulb of garlic, peeled; 1 bunch culantro (Chinese flat-leaved cilantro) or 1/2 bunch of flat-leaved parsley, 1 red bell pepper, seeded; 2 green bell peppers, seeded; and 2 large tomatoes (opt.) and process in food processor until smooth. Salt to taste. Extra sofrito can be frozen in ice cube trays and saved for later.

Browse Cook(s): Idalia Dinzey
Browse Theme(s): Soups Lunch or Dinner

All the recipes featured on this site are from the cooking programs on 3ABN; most are from the 3ABN Today cooking segments. All recipes are dairy-free vegetarian; vegetarian cookbooks are available from our store, as well as vegetarian cooking DVDs.