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.

This recipe is incompatible with your food profile

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 %

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Meat and Alternatives 2
Fats 5 ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

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.

Reviews

82 Reviews (76 with rating only) 81% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

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

Top Reviews

View All Reviews
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

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.