Photo: Swathi Handique
Estimated Nutrition (whole recipe, rough)
566
Calories
14g
Protein
46g
Fat
30g
Carbs
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Water | 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
- 15 mL (1 tbsp) vegetable oil
- 1 onion, chopped
- 8 cloves garlic, minced
- 30 ml (2 tbsp) minced ginger
- 10 mL (2 tsp) cumin
- 10 mL (2 tsp) paprika
- 10 mL (2 tsp) chili powder
- 10 mL (2 tsp) Garam masala
- 10 mL (2 tsp) coriander
- 2 mL (½ tsp) salt
- 1 can (796 mL/28 oz) diced tomatoes
- 250 mL (1 cup) water
- 85 mL (⅓ cup) coconut milk
- 1 package (400 g/14 oz) extra firm tofu, diced
Directions
1
In a large pot, heat oil and add onion. Cook for 2 to 3 minutes, until translucent. Stir in garlic, ginger, cumin, paprika, chili powder, garam masala, coriander, and salt. Cook for 1 minute.
2
Pour in tomatoes, water, and coconut milk. Bring to a simmer and cook for 20 minutes to thicken.
3
Blend sauce until smooth. Add tofu and stir gently to coat. Simmer for 5 minutes.
By Health Canada ·
Recipe sourced from
food_guide_canada