Sangita’s Tofu Curry
5 min Prep, 15 min Cook
My friend Sangita was kind enough to share this recipe with me although it was originally intended as a prawn curry dish! To give this recipe my own touch, I’ve substituted tofu in to create a veggie alternative! Curry is a wholesome dish that is perfectly satisfying at the end of a long day and with ample opportunity to include a combination of herbs and spices, it is great for your body too!
Curry is often thought of as an indulgent dish that is neither good for the body or your waistline, however when prepared with the correct ingredients and not full of fatty products, curry can actually be a healthy meal. Not only this but it isn’t too difficult to make and is loved by many! Also, by using tofu as an alternative to meat in your curries, you are providing the body with numerous healthy benefits. These benefits range from lowering your cholesterol count to helping protect against certain cancers. It is also believed that consuming tofu will help keep bones strong as it is a great source of calcium. Tofu is also full of vitamin E and is a fantastic source of protein. Every 100g of tofu contains approximately 17.19g of protein, making it easy to see that you can still meet your daily recommended allowance from this meat alternative!
Before you start preparing the curry, you should first add your desired amount of rice to a pan of hot water and leave to cook.
The inclusion of spices like turmeric, cumin and coriander are also good ways to boost the nutritional value of your meals and also add to the taste. Also, when cooking it is preferable to avoid the traditional oils which have become the norm and instead opt for a healthier alternative. Safflower oil has been used since the Ancient Egyptian times and is a bi-product of a plant which is also widely used for colouring, flavouring and medicinal purposes.
So to begin, you should chop the onions into small pieces and peel and slice the ginger.
Next you can drizzle some of the safflower oil into a pan and fry these two ingredients together for two to three minutes.
Whilst continuing to fry, include the cumin, cardamom, coriander plus the turmeric and chilli powder. Stir the contents of the frying pan together well before adding in all of the tofu.
Now you can turn the heat down a tad whilst you create the coconut milk. Do this by mixing the block of coconut cream with 475ml of boiling water in a jug and stirring well before pouring into the pan. Turn the heat back up and allow everything to cook together for between five and ten minutes.
Before you take the curry off the heat, check to see if the rice is ready and if so drain off any excess water and serve onto dishes.
You can then season the contents of your pan with salt and freshly ground black pepper before serving over the rice. Garnish with a dash of lime juice and enjoy!
Serving Size 381.5 g
|Amount Per Serving|
|Calories 504.3 cals||25%|
|% Daily Value*|
|Kilojoules 2116.5 kJ||25%|
|Fat 26.4 g||41%|
|Sodium 413.3 mg||18%|
|Carbohydrate 23.5 g||8%|
|Protein 32.4 g||65%|
|*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.|