Aarsi's Tofu Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
50%
Aarsi's Tofu Curry
80 min.
4
222kcal

Suggestions

Ingredients

  • pinch asafoetida powder 
  •  bay leaves 
  • 15 ounce canned tomatoes diced canned
  • teaspoon chile powder red
  •  indian chilies green halved
  • 16 ounce medium-firm tofu cubed
  • tablespoon garam masala 
  • cups peas green
  • tablespoons ground coriander 
  • teaspoon ground turmeric 
  • large onion red minced
  • servings salt to taste
  • cups water 

Equipment

  • pressure cooker

Directions

  1. Heat olive oil in the pressure cooker over medium heat; cook and stir red onion, green chilies, bay leaves, turmeric, asafoetida powder, and salt until onions are translucent, about 10 minutes.
  2. Add tomatoes, coriander, garam masala, and chile powder; mix well.
  3. Place lid on pressure cooker; cook until onions are tender and spices are fragrant, 8 to 10 minutes.
  4. Remove the lid; add water. Return lid and bring mixture to a boil.
  5. Remove the lid; add peas and tofu; stir to combine. Lock the lid onto the pressure cooker; bring up to 'one whistle' pressure over medium heat. Reduce heat to low to maintain pressure, and cook until tofu is cooked through and onions are tender, about 20 minutes.
  6. Remove from heat, release pressure, and let stand for 30 minutes to allow flavors to blend.

Nutrition Facts

Calories222kcal
Protein28.54%
Fat24.41%
Carbs47.05%

Properties

Glycemic Index
32.33
Glycemic Load
5.81
Inflammation Score
-10
Nutrition Score
16.89565210757%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:221.67kcal
11.08%
Fat:6.36g
9.78%
Saturated Fat:0.74g
4.65%
Carbohydrates:27.59g
9.2%
Net Carbohydrates:17.7g
6.44%
Sugar:11.12g
12.35%
Cholesterol:0mg
0%
Sodium:434.46mg
18.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.73g
33.46%
Vitamin C:44.28mg
53.67%
Fiber:9.88g
39.54%
Manganese:0.67mg
33.54%
Iron:4.66mg
25.9%
Vitamin K:24.39µg
23.23%
Calcium:228.84mg
22.88%
Vitamin B1:0.29mg
19.57%
Copper:0.39mg
19.3%
Vitamin A:938.83IU
18.78%
Vitamin B6:0.34mg
16.86%
Potassium:584.82mg
16.71%
Folate:66.75µg
16.69%
Vitamin B3:2.99mg
14.95%
Magnesium:59.55mg
14.89%
Phosphorus:133.77mg
13.38%
Vitamin E:1.64mg
10.93%
Vitamin B2:0.17mg
10.13%
Zinc:1.42mg
9.44%
Selenium:2.89µg
4.12%
Vitamin B5:0.41mg
4.09%
Source:Allrecipes