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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Ingredients
- 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
Preparation
- 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.
- 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
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 3 g