Tofu and Pea Curry

Notes: Accompany with sliced cucumbers, tomatoes, and onions dressed with lemon juice, salt, and pepper.

Yield: Makes 4 servings
Recipe from Sunset

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Nutritional Information

Amount per serving
  • Calories: 454
  • Calories from fat: 8.1%
  • Protein: 23g
  • Fat: 4.1g
  • Saturated fat: 0.3g
  • Carbohydrate: 80g
  • Fiber: 9.3g
  • Sodium: 137mg
  • Cholesterol: 0.0mg


  • 1 1/2 cups long-grain white rice
  • 14 to 16 ounces reduced-fat firm tofu
  • 1 onion (6 oz.), peeled and chopped
  • 1 tablespoon chopped fresh ginger
  • 2 cloves garlic, peeled and pressed or minced
  • 1 teaspoon salad oil
  • 1 tablespoon curry powder
  • 1 teaspoon ground coriander
  • 1/4 teaspoon cayenne
  • 2 cups vegetable broth
  • 1 package (10 oz.) frozen petite peas
  • 1 1/2 tablespoons cornstarch
  • Salt and pepper
  • 2 tablespoons chopped fresh cilantro
  • Plain nonfat yogurt


  1. 1. In a 2- to 3-quart pan, combine rice and 2 3/4 cups water. Bring to a boil over high heat and cook until most of the water is absorbed, 7 to 10 minutes. Turn heat to low, cover, and cook until rice is tender to bite, 10 to 15 minutes longer.
  2. 2. Meanwhile, rinse tofu; cut into 1/2-inch cubes and put in a colander to drain.
  3. 3. In a 10- to 12-inch nonstick frying pan over medium-high heat, stir onion, ginger, and garlic in oil until onion begins to brown, 3 to 5 minutes. Add curry powder, coriander, and cayenne and stir until fragrant, about 30 seconds.
  4. 4. Add broth and stir often until boiling. Whack pea carton on a flat surface to separate peas. Pour peas into pan and add tofu. Reduce heat to low, cover, and simmer, stirring occasionally, until tofu is hot, 6 to 8 minutes. Mix cornstarch and 2 tablespoons water. Add to pan and stir over high heat until boiling. Add salt and pepper to taste.
  5. 5. Pour curry into a bowl and sprinkle with cilantro. Mound hot rice in another bowl to accompany curry. Serve with yogurt to add to taste.
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