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
| Calories | 274.3 kcal | Monounsaturated Fat | 5.2 g |
| Protein | 16.3 g | Polyunsaturated Fat | 5.1 g |
| Soy Protein | 14.1 g | Total Carbohydrate | 26.9 g |
| Fat | 12.8 g | Dietary Fibre | 3.9 g |
| Saturated Fat | 1.8 g | Viscous Fibre | 1.8 g |
Tofu Curry (inspired by the traditional Pakistani dish Salan)
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
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Preheat oven to 175°C (350°F).
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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*.
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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.
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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.
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Add the tomatoes, soy milk, silken tofu, and psyllium husk to the pan. Allow to cook for 3-5 minutes.
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Add the cubed, baked firm tofu** to the sauce and simmer for 10-15 minutes.
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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.
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