Monday, March 30, 2009

Vegetable Tofu Curry

20 cubes of Firm Tofu
10-15 Green Beans, cut into 1 inch lengthwise
1 medium size Carrot, cut into 1 inch lengthwise
1/4 cup Green Peas
1/2 medium size Cauliflower, cut into florets
2 medium size Tomatoes, chopped
1 medium size Capsicum / Bell pepper, chopped
1 medium size Onion, chopped
4tbsp Cilantro
Salt to taste
1tsp Cumin powder
1tsp Coriander powder
1tsp Garlic ginger paste
1tsp Red Chilly powder
4tsp Canola oil (or any cooking oil)

  • Cook tofu cubes in a pan with 1tsp of oil for about 20mins in medium heat, turn it occasionally. When tofu is done (when it is a golden brown, as shown below) place it aside
  • Heat a large pan with remaining oil, add garlic ginger paste. Fry for around 2 to 3 mins. Then add onions and fry until translucent. To it add tomatoes, cumin powder, coriander powder and fry for 2mins
  • To it add all other vegetables (beans, carrot, capsicum, cauliflower, green peas) and fry for 10-12mins. Then add salt, chilly powder and 1/4 cup of water and cook for couple of mins
  • When the water is almost evaporated add tofu and cilantro and mix
  • Serve it hot with rice or chapathi
Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Tofu -
  • High in Protein
  • Good source of iron, copper, manganese and omega-3 fatty acids
Carrot -
  • Excellent source of antioxidant compounds
  • High in vitamin A
  • Very good source of vitamin C, vitamin K, dietary fiber and potassium
Green Beans -
  • Excellent source of vitamin C, vitamin K and manganese.
  • Very good source vitamin A, dietary fiber, potassium, folate, and iron.
  • Good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.
Cauliflower -
  • Contains allicin, folate and excellent source of fiber
Bell Pepper -
  • Excellent source of vitamin C and vitamin A
  • Contains protein and fiber
Green Peas -
  • Very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein
  • Good source of folic acid and a good source of vitamin B6

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