Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Yogurt | 170g plain Greek | 100 |
| Tofu | 100g firm | 76 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Almond | 1 almond (1.2g) | 7 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6–8 whole cardamom pods
- 2 tsp whole coriander seeds
- ½ tsp whole cumin seeds
- 1 bay leaf
- 4 tbsp oil
- 1–2 garlic cloves, minced
- 1–2 large onion , chopped coarsely
- 1 extra-firm or firm tofu block, cut into ¾- inch cubes
- ½ cup currants
- ½ cup sour cream
- ½ cup 2% plain yogurt
- 1 tbsp butter (optional)
- ½ cup coconut milk (optional)
- ¼ cup (or more) slivered almonds , lightly toasted
- ⅛ cup toasted coconut threads or flakes (optional)
Directions
Crack open the cardamom pods. Reserve the seeds; discard the shells.
Heat oil to quite hot but not smoking in a pan . Add spices and bay leaf. Cook until seeds crack (1–2 minutes).
Reduce heat to medium. Add onion and garlic, then cook until tender and translucent.
Reserve onion, garlic, spices to a side dish.
Season tofu with salt and pepper. Fry , adding oil if needed. When tofu is heated through, sauté until lightly brown (5–8 minutes).
Add reserved onion/spice mixture.
Add currants and sauté for 3–5 minutes. At this point, the tofu may be cooled and chilled for re-heating the following day.
Add sour cream, yogurt, coconut milk, and butter. Simmer until sauce has cooked down a little.
Add toasted almonds and toasted coconut.
Serve hot with Saffron Sweet Rice .