Tofu and Peas Curry
Benefits:
- Tofu provides plant-based protein and is a good source of calcium and iron.
- Green peas offer fiber, vitamins, and minerals.
- This curry combines the nutrition of tofu and green peas in a delicious and hearty curry.
- The use of aromatic spices adds flavor and potential health benefits to the dish.
INGREDIENTS
- 200g firm tofu, cubed
- 1 cup green peas (fresh or frozen)
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 cloves garlic, minced
- 1 teaspoon ginger paste
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- 1/2 teaspoon garam masala
- Salt to taste
- 2 tablespoons oil or ghee
- 1/2 teaspoon cumin seeds
- Fresh cilantro leaves, chopped (for garnishing)
INSTRUCTIONS
Sauté Tofu: In a pan, heat a tablespoon of oil over medium-high heat. Add the tofu cubes and cook until they are golden brown and slightly crispy on all sides. Remove the tofu from the pan and set aside.
Sauté Aromatics: In the same pan, add a bit more oil if needed. Add cumin seeds and let them splutter.
Add Onion and Garlic: Add chopped onions and sauté until they become translucent. Add minced garlic and ginger paste. Sauté for a minute until fragrant.
Add Tomatoes and Spices: Add chopped tomatoes to the pan. Cook until the tomatoes soften and the mixture comes together.
Stir in cumin powder, coriander powder, turmeric powder, red chili powder, garam masala, and salt. Mix well to coat the onions and tomatoes with the spices.
Add Peas and Tofu: Add the green peas to the pan. Mix well with the onion and spice mixture. Return the sautéed tofu to the pan.
Simmer: Add a little water to create a gravy. Cover the pan and let the curry simmer for a few minutes to allow the flavors to meld and the peas to cook.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the tofu and peas curry with chopped cilantro leaves. Serve with rice, roti, or any bread of your choice.
TIPS
- You can customize the spiciness by modifying the amount of red chili powder.
- Add a splash of coconut milk or cashew cream for a creamier texture.
- Serve this tofu and peas curry as a protein-packed and flavorful main dish.
NUTRITION VALUE
- Calories: ~250-300 (per serving)
- Carbohydrates: ~20-25g
- Protein: ~12-15g
- Fat: ~10-12g
- Fiber: ~6-8g
