Indian-Style Tofu Sauté

1 Reviews
100% would make this recipe again

Tofu and vegetables in a curry sauce, served with basmati rice.

An example of «China meets India» in a hurry... : a quick sautéing in a wok followed by Indian curry seasoning.

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 25 min
530 calories/serving
This recipe is reserved to subscribers to Premium and VIP


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 light 170 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 1/3 cup basmati rice 240 g

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.


  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. To gain some time, cook the rice at the same time.
  3. 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.
  4. 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 with the rice.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (470 g)


% Daily Value




25 g

38 %

Saturated 5.6 g
+ Trans 0.2 g

29 %


0 mg


40 mg

2 %


56 g

19 %


3 g

14 %


5 g

Net Carbs

53 g


25 g

Vitamin A

14 %

Vitamin C

73 %


21 %


28 %


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


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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.


1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

Show Tips

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
Recipe tailored to the needs of sports enthusiasts and active families

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.