Tofu Curry (inspired by the traditional Pakistani dish Salan)

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Portfolio Diet Score: 2.5 points per serving

  • Plant Protein: 1.5 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 0.5 point

Nutrition Information

Calories274.3 kcalMonounsaturated Fat5.2 g
Protein16.3 gPolyunsaturated Fat5.1 g
Soy Protein14.1 gTotal Carbohydrate26.9 g
Fat12.8 gDietary Fibre3.9 g
Saturated Fat1.8 gViscous Fibre1.8 g
(1 serving – ___ g): 1/4 recipe

Tofu Curry (inspired by the traditional Pakistani dish Salan)

Difficulty: Intermediate Prep Time 10 min Cook Time 35 min Total Time 45 mins Servings: 4 Calories: 274.3 kcal (per serving)

Description

Portfolio Diet Score: 2.5 points per serving

  • Plant Protein: 1.5 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 0.5 point

Ingredients

Instructions

  1. Preheat oven to 175°C (350°F).

  2. In a medium pot, add 1 cup of water with barley and bring to a boil. Cook for approximately 30 minutes or until barley grains are soft*.

  3. Season firm tofu cubes with salt and 2 tsp canola oil. Place on baking sheet and bake for 10 minutes then flip and cook for another 10 minutes for even baking.

  4. In a small pot, on medium heat, heat 2 tsp canola oil, add onions, and cook for 2 minutes. Add ginger, garlic, garam masala, turmeric powder, and curry powder and cook for 2-3 minutes.

  5. Add the tomatoes, soy milk, silken tofu, and psyllium husk to the pan. Allow to cook for 3-5 minutes.

  6. Add the cubed, baked firm tofu** to the sauce and simmer for 10-15 minutes.

  7. Garnish with fresh finely chopped cilantro, if desired and serve warm over the barley. Add salt to taste.

Note

  • *Barely can be substituted with Barley Khichdi (1/2 serving of Barley Khichdi per 1 serving of Tofu Curry).
  • Add 1⁄4 cup water to curry if the curry is too thick.
  • **Tofu does not need to be baked if additional texture is not desired or to reduce time to make this recipe. Instead, you can skip Step 3 and add the cubed tofu directly into the sauce in Step 6.
  • Leftovers can be refrigerated for 1-2 days.
Keywords: Plant Protein, Viscous Fibre, Oils (MUFAs)

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