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Categories: Healthy eating, Main courses, Vegetarian

Curried tofu

Curried tofu
Los Angeles Times

I'm often asked, "What do I do with tofu?" It seems plenty of people want to add it to their diets, since it's low in fat and high in protein, but they haven't got a clue as to how. Here's ... Read more

Total time: 1 hour 25 minutes | Serves 4
  • 1 (12.3-ounce) carton extra-firm low-fat silken tofu
  • Nonstick cooking spray
  • 1 tablespoon oil
  • 2 1/2 cups chopped onion
  • 1 1/2 teaspoons coriander seeds, crushed
  • 1 1/2 teaspoons cumin seeds
  • 4 cloves garlic, minced
  • 1/3 cup minced ginger root
  • 2 serrano chiles, chopped
  • 3 tomatoes, diced
  • 1 1/2 teaspoons garam masala
  • 1 teaspoon curry powder
  • 1 teaspoon salt
  • 1 1/2 cups water
  • Chopped cilantro

Step 1Place the tofu between paper towels, set a cutting board on top and then weight it with a bowl. Let the tofu drain, about 15 minutes. Slice the tofu into 1/2-inch cubes and drain on more paper towels. Pat dry.

Step 2Meanwhile, spray a nonstick skillet with nonstick cooking spray. Heat the skillet over medium heat and add the oil. Add the onion, coriander and cumin seeds. Cook until the onions are lightly browned, stirring, 5 to 6 minutes. Stir in the garlic, ginger, chiles and tomatoes, and cook, stirring, about 5 minutes. Stir in the garam masala, curry powder and salt, then add the water and bring to a boil.

Step 3Reduce the heat to a simmer and cook until the liquid has slightly thickened, 5 minutes. Stir in the tofu. Simmer 5 minutes more. Sprinkle with the chopped cilantro.

Each serving:
133 calories; 967 mg sodium; 0 cholesterol; 5 grams fat; 0 saturated fat; 17 grams carbohydrates; 8 grams protein; 3.71 grams fiber.
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