Indian-Style Tofu Sauté

26 Reviews
90% 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
360 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 evaporated milk 7% 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 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 sauce. Heat a couple minutes then serve.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

360

Fat

24 g

37 %

Saturated 4 g
+ Trans 0.2 g

21 %

Cholesterol

10 mg

Sodium

80 mg

3 %

Carbohydrate

20 g

6 %

Fibre

3 g

12 %

Sugars

9 g

Net Carbs

17 g

Protein

23 g

Vitamin A

17 %

Vitamin C

122 %

Calcium

30 %

Iron

25 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Milk and Alternatives ½
Meat and Alternatives 2
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

26 Reviews (23 with rating only) 90% would make this recipe again
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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

Top Reviews

View All Reviews
october 06, 2012

I find that there is too much Curry in this recipe for me. I still haven't figured out how to not overcook the zucchini. The flavors are good though.

Useful 1
CharlieTrotter
march 27, 2018 | I would make this recipe again

Very good and easy. I did not change anything and it turned out perfect,

Useful 0
Judy W.
march 22, 2018

I used the evaporated milk method and I found the dish a bit bland, like it needed a touch of sweetness or something. Perhaps the coconut milk version tastes better.

Useful 0

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