Dinner
Indian-Style Chili Tofu
This easy weeknight meal is a great way to shake up your usual dinner routine. Herbaceous and with a touch of kick, this dish uses tofu in place of paneer as a heart-healthy alternative. Serve with yogurt, naan or rice for a complete meal. Recipe courtesy of Registered Dietitian, Nita Sharda.
Updated
Ingredients
- 1- 350 g block of extra firm tofu, chopped into ½” (1 cm) pieces
- 3 Tbsp canola oil (45 mL)
- 1/2 tsp whole cumin seed (2 mL)
- 1 medium sized onion
- 1 Tbsp ginger, minced (15 mL)
- 1/4 tsp salt (1 mL)
- 1/4 tsp chilli (or more as tolerated) (1 mL)
- 1/2 tsp black pepper (2 mL)
- 1 tsp turmeric (5 mL)
- 3 bell peppers, diced in 1-inch (2.5 cm) pieces (use yellow, green and red)
- 1 1/4 cup no salt added, crushed canned tomatoes (310 mL)
- 1 tsp sugar (5 mL)
- 1/2 cup water (125 mL)
- 1/4 tsp ground cumin (preferably toasted) (1 mL)
- 2 Tbsp fenugreek *optional (30 mL)
Directions
- In a large wok-style pan over medium heat, add canola oil. Once heated, add in cumin seeds and toast until fragrant, about 30 seconds. Be careful not to burn them!
- Add in onion. Once translucent, about 5 – 6 minutes, add in ginger and peppers.
- Add in spices: salt, chili, black pepper and turmeric.
- Cook for another 5 minutes until peppers are slightly tender but still crunchy.
- Pour in crushed tomatoes, sugar and water, stirring to combine.
- Add ¼ tsp (1 mL) ground cumin and 2 Tbsp (30 mL) fenugreek.
- Turn heat to a low simmer. Add in your cubed tofu, stir gently and be careful not to over mix. Cover your pan and simmer on a low temperature for 10 – 12 minutes allowing flavours to combine.
- Serve with roti, naan or rice.
TIP: Best served with a side of plain yogurt.
Nutritional Analysis
| Calories | 240 |
|---|---|
| Total Fat | 14.9 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 0 mg |
| Sodium | 287 mg |
| Carbohydrates | 20 g |
| Fiber | 4.5 g |
| Sugar | 11.8 g |
| Protein | 10 g |
| Potassium | 686 mg |
