Tofu Curry with Fruit

Tofu Curry with Fruit

4 servings
Preparation 10 min
Cooking 25 min

380 calories per serving 


Ingredients

1/2 onions, finely chopped   100 g
2 cloves garlic, minced    
1 apples, peeled then cut into quarters   180 g
4 slices canned pineapple, cut into bite-size pieces   150 g
2 bananas, small, cut into bite-size pieces   300 g
300 g watermelon, cut into bite-size pieces    
2 tbsp curry powder   18 g
1 cup vegetable broth, low-sodium   250 mL
460 g firm regular tofu, cut into 1,5 cm cubes   2 1/4 cups
3 tbsp canola oil   45 mL
1/3 cup unsweetened coconut milk   85 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Finely chop the onion and mince the garlic. Peel the apple, cut it into quarters, remove the core, then grate the flesh. Cut the pineapple slices, banana, and watermelon into bite-size pieces. Set the fruit and the juice of the pineapple can aside.
  2. Heat half of the oil in a pan over medium heat. Add the onion and garlic, then sauté 3-4 min until they become translucent. Add the apple and cook 3-4 min until it starts to soften. Add the curry powder and sauté 1 min with stirring. Stir in the broth, and 3-4 tablespoons of the pineapple juice. Cover and simmer 12-15 min with occasional stirring.
  3. Cut the tofu into 1,5 cm cubes and gently press between paper towels to remove excess moisture. Heat the remaining oil in another large, heavy skillet over medium heat. Add the tofu cubes in single layer and cook with some stirring until just golden, about 4-5 minutes. Transfer the tofu to the curry mixture. Pour the coconut milk into the tofu and curry pan, bring to a boil, then season with salt and pepper. Keep the pan warm over very low heat.
  4. Add the banana and pineapple pieces (not the watermelon)to the skillet used to sauté the tofu cubes. Sauté 2-3 min. adding a few drops of oil if necessary.
  5. Serve the tofu curry with the fruits, adding the watermelon pieces on top.

Nutrition Facts Table

Nutrition Facts

per 1 serving (380g)

Amount

% DV*

* DV = Daily Value

Calories

380

Fat

21 g

33 %

Saturated 6 g
+ Trans 0.2 g

32 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

34 g

11 %

Fibre

4 g

16 %

Sugars

20 g

Protein

18 g

Vitamin A

20 %

Vitamin C

25 %

Calcium

20 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

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

More info


This recipe is in the following categories: Fruits | Soy | Main courses/Entrées | Bone-healthy | Diabetes-friendly | Halal | High Calcium | High Fibre | High Iron | Kosher | Low Sodium | Source of Omega-3 | Vegan | Vegetarian

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