Indian-Style Tofu Sauté

Indian-Style Tofu Sauté

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.

4 servings
Preparation 10 min
Cooking 25 min

400 calories per serving 


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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (330g)

Amount

% DV*

* DV = Daily Value

Calories

400

Fat

31 g

47 %

Saturated 11 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

15 %

Vitamin C

80 %

Calcium

20 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Soy | Vegetables | Main courses/Entrées | Halal | High Calcium | High Iron | Kosher | Low Sodium | Source of Omega-3 | Vegan | Vegetarian | Sauté/Stir Fry | Asian

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!