indianEasyveganvegetariangluten freedairy free
Soft Tofu Vegetable Curry
RATING
0.0/5
TASTE SCORE
8/10
A light and comforting Indian curry featuring melt-in-your-mouth soft tofu and a medley of tender vegetables. Simmered in a simple, fragrant tomato-onion gravy, this dish is both healthy and flavorful, making it perfect for a wholesome meal.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
137
137
CALORIES · 1 SERVING
Protein7g · 20%
Carbs15g · 44%
Fat6g · 39%
Fiber4g
Sugar6g
Saturated fat1g
Cholesterol0mg
Sodium191mg
Potassium515mg
Phosphorus132mg
METHOD · 6 STEPS
Prepare the ingredients.
- Gently cube the soft tofu and set aside.
- Finely chop the onion, dice the carrots, and chop the green beans.
- Blend the tomatoes into a smooth puree.
TIPHandle the soft tofu with care as it can break easily. Use a gentle hand when stirring it into the curry.Build the aromatic base.
- Heat mustard oil in a pan or kadai over medium heat.
- Add cumin seeds and let them splutter for about 30 seconds.
- Add the chopped onion and sauté until it turns soft and translucent, about 3-4 minutes.
- Stir in the ginger-garlic paste and cook for another minute until the raw smell is gone.
Cook the masala.
- Pour in the tomato puree. Add turmeric powder, coriander powder, red chili powder, and salt.
- Mix well and cook the masala for 5-7 minutes, stirring occasionally, until it thickens and oil begins to separate at the edges.
Cook the vegetables.
- Add the diced carrots and chopped green beans to the pan.
- Stir to coat them with the masala. Add 1/4 cup of water.
- Cover the pan and cook for 6-8 minutes, or until the vegetables are almost tender.
Add tofu and peas.
- Add the green peas and the remaining 3/4 cup of water. Bring to a gentle simmer.
- Carefully slide in the tofu cubes. Gently stir to combine.
- Simmer for 2-3 minutes, allowing the tofu to absorb the flavors of the gravy.
TIPDo not boil vigorously after adding tofu, as it might cause it to crumble.Finish and serve.
Turn off the heat. Sprinkle the garam masala and chopped coriander leaves over the curry. Let it rest for a couple of minutes before serving hot.
PRO TIPS
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier gravy without adding many calories, you can blend a small piece of boiled onion with the tomatoes.
- 2Ensure vegetables are chopped into small, even pieces for quick and uniform cooking.
- 3If using fresh peas, you may need to cook them along with the carrots and beans.
- 4This curry is best served immediately. Reheating can sometimes alter the texture of soft tofu.
QUESTIONS?
Frequently asked questions
Yes, it is a very healthy dish. It's low in calories and fat, provides plant-based protein from tofu, and is packed with vitamins and fiber from the various vegetables.
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