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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Ingredients

??? canola oil ???
??? firm regular tofu, diced ???
??? onions, finely chopped ???
??? zucchini, cut into rounds ???
??? green peppers, cut into 7 mm strips ???
??? curry powder ???
??? soybean sprouts ???
??? garlic, crushed ???
??? unsweetened coconut milk ???
??? salt [optional] ???
??? 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
CharlieTrotter
march 27, 2018 | I would make this recipe again

Very good, one of our favorites.

Useful 0
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
Hugues R.
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

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