Indian Tofu Curry – Healthy Food that Tastes Good

Tofu is also known as bean curd prepared by coagulating soy milk and then pressing the curds into soft white blocks. It is popular in many Japanese and Chinese cuisines. Earlier unheard of, the health properties of tofu have made it very popular across the globe. Today, it has acquired a special place in Indian health charts.

Tofu has a low calorie count. It is valued for large amounts of protein, and little fat. Tofu is also high in iron, calcium or magnesium. Unlike the Indian version paneer (cottage cheese), it is bursting with good protein.

The Indian Tofu Curry Recipe

Ingredients Required for Marinating Tofu

  • Olive oil – 1 tsp
  • Extra form tofu – 1 block
  • Coriander powder – 1 tsp
  • Red chilli powder – 1/4 tsp
  • Turmeric – 1/2 tsp
  • Lemon juice – 1 tbsp
  • Salt to taste

How to marinate tofu?

Wrap the block of tofu in a paper napkin and place it in a sieve. Now place a heavy weight, like a pan, on top. Allow tofu to stand for about an hour. This will remove the water. Now cut down the tofu in slices. Mix all of the above listed ingredients and slather on tofu slices. Allow it to set for about half an hour.

Fry Tofu

Coat a non-stick pan with some olive oil and heat on low flame. Place the slices of tofu in the pan and cook until golden-brown on each side. Remove to a plate and set aside.

Ingredients Required for Tofu Curry Gravy

  • Olive oil – 1 tsp
  • Cardamom pods – 2 green
  • Cloves – 2
  • Peppercorns – 5
  • Cinnamon – 1 small piece
  • Cumin seeds – 1 tbsp
  • Coriander powder – 1 tbsp
  • Grated garlic – 1/2 tbsp
  • grated ginger – 1 tbsp
  • Onion, finely chopped – 1 large
  • Tomato, finely chopped – 1 large
  • Tomato puree – 1/4 cup
  • Turmeric – 1/2 tsp
  • Chilli powder – 1/2 tsp red
  • Kasoori methi (dry fenugreek leaves) – 2 heaping tbsp
  • Melon seeds – 1/4 cup (soaked in water and ground into fine paste)
  • Fresh green coriander for garnish

Preparation Method

Step 1: Heat the oil in a saucepan.

Step 2: Add the cumin seeds, and when they sputter add cardamom, cloves, peppercorns and cinnamon.

Step 3: Saute for a few seconds over medium heat.

Step 4: Add the onions and a little salt and saute until the onions start to brown.

Step 5: Add ginger and garlic pastes, kasoori methi, and melon seeds paste.

Step 6: Saute for a minute.

Step 7: Add the tomatoes and tomato paste, turmeric, powdered coriander, and chilli powder.

Step 8: Saute the mixture until the tomatoes turn really soft. Add some water.

Step 9: Once the tomatoes are soft, turn off the heat.

Step 10: Allow the mixture cool.

Step 11: Pour into a blender and add a cup of vegetable stock.

Step 12: Blend to a smooth paste.

Step 13: Pour the blended paste back into the saucepan.

Step 14: Turn on the heat, add the some water and allow it to simmer.

Step 15: Add the tofu cubes and stir them in.

Step 16: Add salt to taste. Let the mixture simmer for about 15 minutes.

Step 17: Garnish with coriander leaves, and serve hot with some boiled rice or rotis.


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