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Indian-Style Tofu Sauté

77 Reviews
81% would make this recipe again

Tofu and vegetables in a curry sauce.

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

Preparation : 10 min Cooking : 25 min
400 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

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 170 mL
salt [optional]
ground pepper to taste [optional]

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. 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.
  3. 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.

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

400

Fat

31 g

47 %

Saturated 11.2 g
+ Trans 0.2 g

57 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

18 g

6 %

Fibre

3 g

13 %

Sugars

6 g

Protein

21 g

Vitamin A

14 %

Vitamin C

75 %

Calcium

20 %

Iron

30 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Meat and Alternatives 2
Fats 5 ½

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Members' Reviews

77 Reviews (72 with rating only ) 81% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
annickggauthier
january 29, 2011

Super bland. Even adding copious amounts of ginger didn't help.

Useful 0
SunshineRG
january 25, 2011

It is mild but then again it depends on the curry you use. Mine came out more like a sauce that can be gravy. I would add a rice dish to use up the sauce.

Useful 0
sarahstoops
september 17, 2010

Bland

Useful 0
CharlieTrotter
may 16, 2010 | I would make this recipe again

Very good, one of our favorites.

Useful 0
glalli13
march 12, 2009

This dish turned out to be quite bland. It was definitely missing something, and could have used some spice.

Useful 2

Top Reviews

View All Reviews
glalli13
march 12, 2009

This dish turned out to be quite bland. It was definitely missing something, and could have used some spice.

Useful 2
annickggauthier
january 29, 2011

Super bland. Even adding copious amounts of ginger didn't help.

Useful 0
SunshineRG
january 25, 2011

It is mild but then again it depends on the curry you use. Mine came out more like a sauce that can be gravy. I would add a rice dish to use up the sauce.

Useful 0