Indian-Style Tofu Sauté

82 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.

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Preparation : 10 min Cooking : 25 min
400 calories/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] 0.2 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

  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

per 1 serving (330 g)

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 %
More info

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
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Meat and Alternatives 2
Fats 5 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

82 Reviews (76 with rating only) 81% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
glalli13
march 12, 2009

This dish turned out to be quite bland. It was definitely missing something, and could have used some spice.

Useful 2
Anonyme
october 20, 2021

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

Useful 0
Anonyme
october 20, 2021

Bland

Useful 0

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