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Red Mediterranean Stew with Crispy Air-Fried Tofu

This vibrant, nutrient-dense stew is a "Real Food" take on classic Mediterranean flavors. Combining earthy root vegetables, protein-rich chickpeas, and golden, crispy tofu, it’s a perfect family-friendly meal that pairs beautifully with fluffy white rice.
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Prep Time 15 minutes
Cook Time 50 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 3 tbsp Extra virgin olive oil
  • 1 large Yellow onion finely chopped
  • 2 Celery stalks with leaves, chopped
  • 2 Medium carrots sliced into rounds
  • 3 Garlic cloves minced or thinly sliced
  • 2-3 tbsp Tomato paste Double concentrated
  • 1 large Potato cubed
  • 1 medium Sweet potato cubed
  • 1 cup Cooked chickpeas canned or pre-boiled, rinsed
  • 6-8 cups Boiling water or vegetable broth
  • ½ bunch Fresh parsley finely chopped
The Spice Blend:
  • 1.5 - 2 tsp Sea salt
  • ½ tsp Black pepper
  • ½ tsp Cinnamon
  • ½ tsp Turmeric
  • ½ tsp Cumin

Method
 

  1. Prepare the Crispy Tofu
    In a medium bowl, toss the tofu cubes with olive oil, salt, pepper (and cornstarch if using). Place in the Air Fryer basket in a single layer. Cook at 400°F (200°C) for 12–15 minutes, shaking the basket halfway through until golden and crispy. Set aside.
  2. Sauté the Aromatics
    Heat 3 tablespoons of olive oil in a large pot over medium heat. Add the onion, celery, and carrots. Sauté for 5–7 minutes until the vegetables begin to soften.
  3. Bloom the Spices & Tomato Paste
    Add the garlic, tomato paste, cinnamon, turmeric, and cumin to the pot. Stir constantly for about 2 minutes. This "blooms" the spices and caramelizes the tomato paste, removing its acidity and deepening the flavor profile.
  4. Simmer the Stew
    Add the potato, sweet potato, and chickpeas to the pot. Pour in the boiling water until the vegetables are covered by about 2 inches. Season with salt and pepper. Bring to a boil, then reduce the heat to low. Cover and simmer for 40–50 minutes, or until the root vegetables are fork-tender.
  5. The Finishing Touch
    Stir in the fresh parsley during the last 5 minutes of cooking. Taste and adjust seasoning if necessary.

Notes

Serving Suggestion
To maintain the tofu's texture, place a generous scoop of white rice in a bowl, ladle the rich stew over it, and top with the crispy air-fried tofu just before serving.