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

360 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 evaporated milk 7%   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 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

Nutrition Facts

per 1 serving (330g)

Amount

% DV*

* DV = Daily Value

Calories

360

Fat

24 g

37 %

Saturated 4 g
+ Trans 0.2 g

21 %

Cholesterol

10 mg

Sodium

75 mg

3 %

Carbohydrate

20 g

7 %

Fibre

3 g

12 %

Sugars

9 g

Protein

23 g

Vitamin A

15 %

Vitamin C

120 %

Calcium

30 %

Iron

25 %

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: ¼ serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar
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
Diet-related health claims :
Bone-healthy

More info


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

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