Indian-Style Tofu Sauté

1 Reviews
100% would make this recipe again

Tofu and vegetables in a curry sauce, served with basmati rice.

An example of «China meets India» in a hurry... : a quick sautéing in a wok followed by Indian curry seasoning.

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Preparation : 10 min Cooking : 25 min
530 calories/serving

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Ingredients

1/4 cup canola oil 65 mL
400 g firm regular tofu, diced 2 cups
1 onions, finely chopped 200 g
2 zucchini, cut into rounds 260 g
1 green peppers, cut into 7 mm strips 150 g
1 tbsp curry powder 9 g
2 cups soybean sprouts 140 g
2 cloves garlic, crushed
2/3 cup unsweetened coconut milk light 170 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 1/3 cup basmati rice 240 g

Before you start

Put the serving dish in the oven at the lowest setting to keep the tofu and vegetables warm while the sauce cooks.

Method

  1. Heat a small quantity of oil in a skillet or wok over medium heat. Coarsely dice the tofu and sauté 7-8 minutes, with gentle tossing, until the dices are golden-coloured. Remove the tofu from the skillet, place in a dish and keep warm in the oven.
  2. To gain some time, cook the rice at the same time.
  3. Add some additional oil to the skillet over medium heat and sauté the finely chopped onion. Coarsely slice the zucchini into rounds and the peppers into narrow strips, of about 7 mm. Add them to the skillet and sauté 7-8 min with occasional stirring. Add 1 teaspoon of curry powder and cook 1 min with constant stirring. Add the soybean sprouts and salt, then cook 2-3 min. Add the contents of the skillet to the tofu dices and keep warm in the oven.
  4. Add the remaining oil into the skillet over medium heat and sauté the crushed garlic 1 min with stirring. Add the remaining curry powder and cook 1 min with constant stirring. Pour in the coconut milk, stir and cook over very low heat 2-3 min. Put the tofu and vegetables back into the skillet, then mix well with the coconut-curry sauce. Heat a couple minutes then serve with the rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (470 g)

Amount

% Daily Value

Calories

530

Fat

25 g

38 %

Saturated 5.6 g
+ Trans 0.2 g

29 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

56 g

19 %

Fibre

3 g

14 %

Sugars

5 g

Net Carbs

53 g

Protein

25 g

Vitamin A

14 %

Vitamin C

73 %

Calcium

21 %

Iron

28 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Pantothenic Acid, Vitamin B1
Source of  :
Fibre, Omega-3, Omega-6, Vitamin A, Vitamin B2
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2
Meat and Alternatives 2
Fats 3 ½
More info
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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
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