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Indian-Style Tofu Sauté

19 Reviews
88% 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
360 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Bone-healthy

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 evaporated milk 7% 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 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 sauce. Heat a couple minutes then serve.

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

360

Fat

24 g

37 %

Saturated 4 g
+ Trans 0.2 g

21 %

Cholesterol

10 mg

Sodium

80 mg

3 %

Carbohydrate

20 g

6 %

Fibre

3 g

12 %

Sugars

9 g

Protein

23 g

Vitamin A

17 %

Vitamin C

122 %

Calcium

30 %

Iron

25 %

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 : ¼ serving
Meat and Alternatives : ¾ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Milk and Alternatives ½
Meat and Alternatives 2
Fats 3 ½

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Members' Reviews

19 Reviews (18 with rating only ) 88% would make this recipe again
slightlywoman
october 06, 2012

I find that there is too much Curry in this recipe for me. I still haven't figured out how to not overcook the zucchini. The flavors are good though.

Useful 1

Top Reviews

View All Reviews
slightlywoman
october 06, 2012

I find that there is too much Curry in this recipe for me. I still haven't figured out how to not overcook the zucchini. The flavors are good though.

Useful 1