Tofu and Chickpea Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Tofu and Chickpea Curry
45 min.
6
391kcal

Suggestions


Are you ready to embark on a culinary adventure that tantalizes your taste buds while being kind to your body? Look no further than this delightful Tofu and Chickpea Curry! Perfectly suited for vegetarians, vegans, and anyone seeking a gluten-free meal, this dish is a celebration of vibrant flavors and wholesome ingredients.

Imagine the rich aroma of Madras curry powder mingling with the sweetness of brown sugar and the creaminess of light coconut milk, creating a symphony of taste that will transport you straight to the heart of India. Packed with protein from chickpeas and tofu, along with the nutritional goodness of cauliflower and sweet potatoes, this curry is not just a meal; it’s a nourishing experience.

In just 45 minutes, you can whip up a hearty dish that serves six, making it ideal for family dinners or meal prep for the week ahead. The combination of tender vegetables and perfectly cooked tofu, served over a bed of fluffy rice, is sure to impress even the most discerning palates. Plus, with only 391 calories per serving, you can indulge guilt-free!

So, gather your ingredients and get ready to savor a bowl of comfort that’s as good for your soul as it is for your health. This Tofu and Chickpea Curry is not just a meal; it’s a celebration of plant-based goodness that everyone will love!

Ingredients

  • tablespoon brown sugar 
  • 16 ounce garbanzo beans rinsed drained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes diced undrained canned
  • tablespoon canola oil 
  • cups cauliflower florets 
  • cups rice hot cooked
  • tablespoon curry powder 
  • 14 ounce tofu drained
  • tablespoons cilantro leaves fresh chopped
  • tablespoon ginger fresh grated peeled
  •  garlic clove minced
  • 13.5 ounce lite coconut milk light canned
  • cup onion chopped
  • 1.3 teaspoons salt 
  • cups sweet potatoes and into cubed peeled ()

Equipment

  • bowl
  • frying pan
  • paper towels
  • ladle
  • spatula
  • slow cooker

Directions

  1. Place first 11 ingredients in a 4-quart electric slow cooker; stir well. Cover and cook on LOW for 5 1/2 hours or until vegetables are tender.
  2. Place tofu on several layers of paper towels; cover with additional paper towels. Press to absorb excess moisture; cut into 1/2-inch cubes.
  3. Heat a large nonstick skillet over medium-high heat.
  4. Add oil to pan; swirl to coat.
  5. Add tofu; cook 8 to 10 minutes or until browned, turning with a spatula. Stir into vegetable mixture in slow cooker. Cover and cook on LOW for 30 minutes.
  6. Spoon rice into bowls. Ladle curry evenly over rice.
  7. Sprinkle with cilantro and, if desired, black pepper.

Nutrition Facts

Calories391kcal
Protein14.97%
Fat26.74%
Carbs58.29%

Properties

Glycemic Index
66.89
Glycemic Load
33.64
Inflammation Score
-10
Nutrition Score
20.912608810093%

Flavonoids

Apigenin
0.02mg
Luteolin
0.04mg
Isorhamnetin
1.34mg
Kaempferol
0.3mg
Myricetin
0.04mg
Quercetin
5.72mg

Nutrients percent of daily need

Calories:390.94kcal
19.55%
Fat:11.67g
17.96%
Saturated Fat:5.08g
31.76%
Carbohydrates:57.25g
19.08%
Net Carbohydrates:48.94g
17.8%
Sugar:8.87g
9.86%
Cholesterol:0mg
0%
Sodium:878.61mg
38.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.7g
29.41%
Vitamin A:6472.19IU
129.44%
Manganese:1.38mg
69.14%
Vitamin B6:0.75mg
37.33%
Fiber:8.31g
33.22%
Vitamin C:26.02mg
31.54%
Copper:0.4mg
20.07%
Iron:3.58mg
19.89%
Potassium:653.34mg
18.67%
Calcium:175.98mg
17.6%
Phosphorus:165.2mg
16.52%
Magnesium:65.88mg
16.47%
Folate:60.96µg
15.24%
Vitamin B5:1.35mg
13.47%
Selenium:8.8µg
12.57%
Vitamin K:13µg
12.38%
Vitamin E:1.67mg
11.15%
Vitamin B1:0.16mg
10.66%
Zinc:1.42mg
9.47%
Vitamin B3:1.75mg
8.77%
Vitamin B2:0.12mg
6.83%
Source:My Recipes