Indian-Style Tofu Sauté

79 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

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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]	0.2 g
	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

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.
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.
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.

Recommended side dishes

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
Net Carbs 15 g
Protein 21 g
Vitamin A 14 %
Vitamin C 75 %
Calcium 20 %
Iron 30 %

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

Net Carbs

15 g

Protein

21 g

Vitamin A

14 %

Vitamin C

75 %

Calcium

20 %

Iron

30 %

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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

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Claims

This recipe is :

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

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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

79 Reviews (73 with rating only ) 81% would make this recipe again

Sort By: Most Recent| Rating | Most Helpful

Hugues R. 3 Indian-Style Tofu Sauté

february 21, 2018 | I would make this recipe again

The recipe is quite bland, I agree. So, the second time I made it, I added a very good and potent curry powder that I got from an Indian store, a good amount of liquid soy seasoning (soy sauce or tamari), more pink salt than just a pinch, freshly ground pepper and voilà, a super delicious curry!

Useful 0

annickggauthier 1 Indian-Style Tofu Sauté

january 29, 2011

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

Useful 0

SunshineRG 3 Indian-Style Tofu Sauté

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