Indian-Style Tofu Sauté

13 Reviews
67% 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
330 calories/serving
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Ingredients

1/4 cup Garlic-Infused Oil 65 mL
400 g firm regular tofu, diced 2 cups
1/2 fennels, finely chopped 170 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
2/3 cup unsweetened coconut milk light 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 garlic-infused 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 garlic-infused oil to the skillet over medium heat and sauté the finely chopped fennel. 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 garlic-infused oil into the skillet over medium heat. 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.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

330

Fat

24 g

37 %

Saturated 6.1 g
+ Trans 0 g

30 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

13 g

4 %

Fibre

3 g

12 %

Sugars

3 g

Net Carbs

10 g

Protein

21 g

Vitamin A

14 %

Vitamin C

72 %

Calcium

20 %

Iron

27 %

Claims

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

DIABETES Exchange

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

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Reviews

13 Reviews (13 with rating only) 67% would make this recipe again

My Notes

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  • 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

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