although easy to make, i found this dish to be on the bland side - it lacked a depth of flavor one expects from a curry
Tofu and Pea Curry
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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. 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. Meanwhile, rinse tofu; cut into 1/2-inch cubes and put in a colander to drain.
- 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. 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. 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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