Curried Tofu With Vegetables

by // // 12 Comments

IMG_2359 (1)_Fotor

Isn’t it look delicious..yes it was!!! So yummy that it was gone in seconds. Curried Tofu with lots of vegetables and Indian flavors, was our lunch today. We had it with Multi grain bread, Salad and Plain water along with few slices of Oranges. Well, Winters have just arrived, and festive season is going on. Next in the series is Thanksgiving and What is more better than to celebrate it with your family and serve them something that is healthy as well as Delicious.
This recipe is A part of Recipes With A cause for Diabetes Friendly Thursday!
DFT LOGO3
DFT is back just in time at the onset of winters, comfort food and celebrating Thanksgiving! Bringing a healthy yet delicious dish this month to celebrate the International Diabetes Month!
I am proud DFT blogger.
Creating recipes with a cause.
For more Information on Diabetes and its symptoms, please Click here

 

IMG_2370_Fotor
FullSizeRender (14)_Fotor

Tofu is a protein power pack for Vegans.Tofu is an essential alternative for those who cut down on or eliminate meat from their diets.Tofu may be especially beneficial for diabetics, because it is a complete protein that enables better regulation of sugar levels. For more benefits please read the foot notes.
IMG_2368_Fotor

It’s simple and easy enough to make at home with little more than tofu, a few veggies, a skillet and some seasonings.You can add any vegetables of your choice that are non starchy.As this recipe is created keeping diabetics in mind, I avoided adding any sugar based sauces or any vegetables that included carbohydrates.
IMG_2375
The method includes chopping Tofu into very small cubes, marinating them in some spices like Turmeric and chat masala and then adding those cubes into stir friend chopped vegetables. A dash of lemon juice on top and few pomegranate seeds to balance the savory nature of the dish.

I had this Curried Tofu as a topping on my toast, where as my husband and kids loved it a filling in sandwich. You can have it with Breads, chapatis, brown rice or even tortillas. Add any amount of green vegetables of your to make it more healthy and colorful.

Curried Tofu with Vegetables

  • Servings: 4-5
  • Difficulty: easy
  • Print

INGREDIENTS

  • 400 g Organic Extra Firm Tofu ( I used Nasoya Brand)
  • 1 red onion, thinly sliced
  • 1/2 red pepper, thinly sliced
  • 1/2 cup boiled Green peas
  • 1/2 Green Bell pepper
  • 1 medium finely chopped Tomato
  • 1/2 cup diced carrots
  • Salt to taste
  • Black Pepper Powder to taste
  • Chaat Masala- 1/2 tsp
  • Turmeric powder-1/2 tsp
  • Lime Juice-1 tsp
  • 1/2 cup Pomegranate seeds
  • Chopped Cilantro to Garnish
  • Olive oil- 1tbsp

    METHOD1.Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast iron skillet, for 15 minutes.

    2.Cut the Tofu into small cubes of equal sizes. Put them into a bowl and Sprinkle turmeric and Chaat Masala all over the tofu. Mix well carefully and let this marinate for about 15 minutes.

    3. On medium flame heat a non stick Pan .Once hot, add 1 Tbsp olive oil and the onion.      Season with a pinch each salt and pepper and stir. Cook until softened – about 5 minutes.

    4. Add Green peas, Carrots, bell peppers and stir again for 5 minutes until they get soft.Add Tomatoes and cook for another 2 minutes.

    5. Put the marinated Tofu into the Pan and mix well gently. Cook for another few minutes and switch off the flame. Garnish with few drops of lime juice and Cilantro. Serve hot with Bread or let it cool and fill it in a sandwich and serve. Enjoy this healthy meal with your family and stay fit.

Foot Notes

Benefits of Tofu
Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium. It is an important source of protein especially for vegans, vegetarians and those looking to move toward a more plant-based diet.A half-cup serving of tofu contains 94 calories, 2 grams of carbohydrate, 5 grams of fat, and 10 grams of protein.

Tofu provides 44% of daily calcium needs, 9% of magnesium, and 40% of iron and also contains small amounts of vitamin K, thiamin, riboflavin, niacin, vitamin B-6, folate, choline, phosphorus, manganese and selenium. Read more here
here

Benefits of Vegetables
Red bell peppers all are loaded with vitamin C. Red bell peppers are an excellent source of vitamin A, which is necessary for eye and skin health. Tomatoes are high in potassium—a mineral that helps lower blood pressure. green bell peppers are great sources of vitamin C. Including a variety of colorful foods in your diet is a smarter way to bring health and nutrition into your diet.
Read more
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
For information please refer to these links
http://www.m.webmd.com/default.htm
http://www.livestrong.com
http://www.diabetes.orgI
http://www.idf.org/membership/sea/india/diabetic-association-of-india

Mushroom: Top Benefits & Side Effects


http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Please check out these superb recipes from our Fellow DFT bloggers

DFT LOGO3

DIABETIC FRIENDLY THANKSGIVING RECIPES

Sonal’s Recipe
http://simplyvegetarian777.com/2015/11/18/veg-kebabs-with-quinoa-spinach-chickpea-salad-diabetes-friendly-thursdays/

Shailja’s Recipe
https://shailjatomar.wordpress.com/2015/11/18/vegetable-couscous-pilaf/
Sarika’s Recipe
http://www.sarikasethgunjal.com/quinoa-pilaf-with-soy-kebabs-dft/

Paro’s Recipe
https://crackleandtemper.wordpress.com/2015/11/18/vegan-cottage-pie-thanks-giving-special-diabetic-friendly-thursdays/
Suchi’s Recipe
http://sus-healthy-living.blogspot.com/2015/11/ratatouille-roasted-cauliflower-quinoa.html

Apsara’s Recipe
http://eatingwelldiary.com/2015/11/19/sugar-free-cranberry-relish-for-diabetes-friendly-thursdays/

12 comments

Leave a Reply