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Indian
Curried Vegetables with Tofu

Photo by: Mark Shapiro
Comments: 2
 

Recipe

If you’re looking for a healthy, flavorful meal for family and friends, serve this dish over hot fluffy jasmine or basmati rice.

Yield:  4 to 6 Servings

Ingredients

  • 2 tsp (10 ml) vegetable oil 
  • 1 sweet onion (such as Vidalia), coarsely chopped 
  • 1 red bell pepper, cut into 1- by 1/2-inch (2.5 by 1 cm) strips 
  • 2 tsp (10 ml) curry powder 
  • ½ tsp (2 ml) ground ginger 
  • 2 cups (500 ml) broccoli florets 
  • 2 cups (500 ml) cauliflower florets 
  • 1 cup (250 ml) vegetable stock 
  • 2 or 3 carrots, cut into 1/4-inch (0.5 cm) thick slices (1 cup/250 ml) 
  • 1 can (14 to 19 oz/398 to 540 ml) chickpeas, drained and rinsed, or 1 cup (250 ml) dried chickpeas, soaked, cooked and drained (see Legumes) 
  • 10 oz (300g) firm tofu, cubed (1 inch/2.5 cm) or fried bean curd (see Tips) 
  • ½ cup (125 ml) vanilla-flavor soy milk 
  • 3 tbsp (45 ml) unsweetened shredded coconut 
  • 2 tsp (10 ml) granulated natural cane sugar
  • Salt and freshly ground black pepper 

Directions

1. In a large nonstick skillet, heat oil over medium heat for 30 seconds. Add onion and cook, stirring, for 3 minutes or until softened. Add red pepper, curry powder and ginger and cook, stirring, for 1 minute. Add broccoli, cauliflower, vegetable stock and carrots and cook, stirring, for 4 to 5 minutes or until heated through. Reduce heat to low, cover and simmer for 10 minutes or until vegetables are soft.

2. Stir in chickpeas and tofu. Increase heat to medium and cook until the mixture begins to bubble. Reduce heat to low, cover and simmer for 10 minutes or until flavors are blended.

3. Stir in soy milk, coconut, sugar and salt and pepper to taste. Simmer, uncovered, for 5 minutes.

Variations:

For a slightly deeper flavor, add 1/2 tsp (2 mL) turmeric along with the ginger. If you like a bit of heat, add 3 or 4 drops of hot sesame oil.

Sprinkle the tops of each portion with 2 tbsp (25 mL) finely chopped peanuts.

Notes

Fried bean curd can be found in natural food stores or Asian markets. It comes prepackaged in cubes or triangles. Because of its light and airy consistency, it absorbs flavors very nicely.

Because can sizes vary, we provide a range of amounts for beans in our recipes. If you’re using 19-oz (540 ml) cans, add a bit of curry powder to taste.


© 2005 Maxine Effenson Chuck and Beth Gurney
 

Nutritional Information

Nutrients per serving (% daily value)

Nutritional information is based on 6 servings and 1/8 teaspoon added salt per serving.

279kcal (14%)
420mg (42%)
77mg (128%)
214mcg RAE (7%)
698mg
84mg
16g
8g
8g
37g
0mg (0%)
768mg (32%)
2g (9%)
9g (14%)
4mg (20%)
 

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  • Magda

    07.11.12 Flag comment

    I didn't like this dish. It was very bland, the curry and ginger didn't bring much to the table. Tofu was mushy and the whole dish was soupy. I won't make it again.

  • irishwwmn

    10.07.10 Flag comment

    the instructions are not complete. what is up with that

 

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