Curried Vegetables with Tofu
Makes 6 cups (1.5 L)
This dish provides a delightful blend of colours, textures and flavours, and it's rich in minerals and vitamins. It is best served with basmati rice, though it also goes well with other types of rice, millet, or quinoa. For a change, make this curry without tofu and serve it with Indian Chickpeas.
1/4 cup (60 mL) boiling water
1/4 cup (60 mL) raisins
2 tablespoons (30 mL) coconut or olive oil
1 large onion, diced
2 cloves garlic, minced
1 tablespoon (15 mL) minced ginger
1 teaspoon (5 mL) curry powder
1 teaspoon (5 mL) ground cumin
1/2 teaspoon (2 mL) ground coriander
1/2 teaspoon (2 mL) salt
7 ounces (210 mL) coconut milk
1 cup (250 mL) diced carrots
1 cup (250 mL) diced red bell pepper
1 cup (250 mL) broccoli florets
1 cup (250 mL) cauliflower florets
1 package (12.3 ounces/349 g) firm tofu, diced
1 tablespoon (15 mL) lime juice
2 tablespoons (30 mL) chopped fresh cilantro or parsley
Pour the boiling water over the raisins and let soak for 15 minutes. Heat the oil in a pan over medium heat and cook the onion for 3 to 5 minutes until translucent. Add the garlic and ginger and cook for 1 minute. Stir in the curry, cumin, coriander, and salt; cook for 1 minute, stirring frequently to avoid scorching. Add the raisins and soaking liquid to the pan and then the coconut milk, carrots, red pepper, broccoli, cauliflower, and tofu. Simmer, covered, until vegetables are tender-crisp. Stir in lime juice. Adjust the seasoning, garnish with cilantro, and serve.
Per cup (250 mL): calories: 266, protein: 12 g, fat: 18 g, carbohydrate: 21 g (9 g from sugar), dietary fibre: 5 g, calcium: 437 mg, iron: 8 mg, magnesium: 72 mg, phosphorus: 200 mg, potassium: 592 mg, sodium: 198 mg, zinc: 1.5 mg, thiamin: 0.2 mg, riboflavin: 0.2 mg, niacin: 4 mg, vitamin B6: 0.3 mg, folate: 61 mcg, pantothenic acid: 0.5 mg, vitamin B12: 0 mcg, vitamin A: 250 mcg, vitamin C: 76 mg, vitamin E: 1 mg, omega-6 fatty acids: 3 g, omega-3 fatty acids: 0.4 g
Percentage of calories from protein 16%, fat 55%, carbohydrate 29%
