Tofu with Green Peas & Spiced Tomato Sauce

Tip: Dried fenugreek leaves (aka kasuri methi) are common in Indian cooking. Famous for their distinctive bitter flavor, kasuri methi are also a healthful source of vitamin C. Look for them in the ethnic section of your grocery store, or at a nearby Indian market.
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  • Duration
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  • 4Servings


  • 1 tbsp grape seed oil
  • 1 tbsp finely chopped garlic
  • 1 tbsp peeled and finely chopped fresh ginger
  • 1 tbsp cumin seeds
  • 1 tbsp coriander seeds
  • 1 tbsp dried, crushed fenugreek leaves
  • 1 tbsp garam masala
  • 2 green chiles, finely chopped
  • 1 tsp organic evaporated cane juice
  • 1 tsp ground turmeric
  • Sea salt, to taste
  • 6 large tomatoes, chopped
  • 1/2 cup plain yogurt (NOTE: Nonfat will not 
work for this use.)
  • 3 cups low-sodium vegetable broth
  • 3 cups fresh or frozen green peas 
(thawed, if frozen)
  • 1 lb extra-firm organic tofu, cubed
  • 3 cups cooked brown basmati rice
  • Fresh cilantro leaves for garnish, optional


  1. In a large nonstick skillet on medium-high, heat oil. Add garlic and ginger and sauté for 1 minute. Stir in cumin and coriander and sauté for 10 seconds. Add fenugreek, garam masala, chiles, cane juice, turmeric and salt. Cook, stirring occasionally, for 2 minutes.
  2. Add tomatoes, yogurt and broth. Reduce heat to medium-low and cook, stirring often, for 10 minutes. Add peas and tofu and cook for 4 to 6 more minutes. Remove from heat and serve with rice. Garnish with cilantro (if using).

Nutrition Information

  • Serving Size: 1 cup tofu mixture and 3/4 cups rice
  • Calories: 515
  • Carbohydrate Content: 80 g
  • Cholesterol Content: 2 mg
  • Fat Content: 13.5 g
  • Fiber Content: 15 g
  • Protein Content: 26 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 183 mg
  • Sugar Content: 19 g
  • Polyunsaturated Fat Content: 3 g