Curried Tofu and Green Beans
Overview
Embark on a culinary journey with this delightful Curried Tofu and Green Beans recipe, a creation inspired by the pages of Everyday Food’s April issue. This dish beautifully marries the rich flavors of curry with the comforting texture of tofu, complemented by the crispness of fresh green beans and the vibrant taste of tomatoes. Whether you’re a tofu enthusiast or a curious beginner, this dish is a must-try, especially for those seeking quick and satisfying meals. Having made a few substitutions to enhance the flavors, this version is sure to impress your family and friends, and it also reheats wonderfully, making it perfect for lunch the next day.
Nutritional Information
| Nutritional Component | Amount per Serving |
|---|---|
| Calories | 401.8 |
| Total Fat | 15.2 g |
| Saturated Fat | 4.1 g |
| Cholesterol | 11.2 mg |
| Sodium | 31.4 mg |
| Total Carbohydrates | 54.4 g |
| Dietary Fiber | 4.9 g |
| Sugars | 3.1 g |
| Protein | 14.7 g |
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 | extra firm tofu |
| 2 | tablespoons oil |
| 1 | onion (chopped) |
| 1 | tablespoon curry powder |
| NA | coarse salt |
| NA | ground pepper |
| 4 | cloves garlic (minced) |
| 1/2 | cup coconut milk (substituted) |
| 1 | pound fresh green beans |
| 1 | 14-ounce can diced tomatoes |
| 4 | cups cooked white rice |
Cooking Instructions
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Prepare the Tofu: Begin by halving the tofu horizontally and then crosswise to create four rectangles. Proceed to cut each rectangle into two triangles, resulting in a total of eight tofu pieces.
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Press the Tofu: To ensure your tofu has the best texture, press the slices between two baking sheets lined with several layers of paper towels. Weigh them down with a heavy skillet or a couple of cans for about 20 minutes, allowing excess moisture to escape.
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Brown the Tofu: In a large 12-inch nonstick skillet, heat 1 tablespoon of oil over medium-high heat. Once hot, gently place the pressed tofu triangles in the skillet and cook, turning once, until they are golden brown on both sides, which should take around 10 minutes. Once browned, transfer the tofu to a plate and set it aside.
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Sauté the Onions: Reduce the heat to medium, then add the remaining tablespoon of oil, along with the chopped onion and curry powder to the skillet. Season generously with coarse salt and ground pepper. Cook the mixture, stirring frequently, until the onion becomes soft and translucent, which should take about 5 minutes.
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Add Garlic: Incorporate the minced garlic into the onion mixture and cook for an additional minute, stirring to combine the flavors.
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Simmer the Sauce: Lower the heat to medium-low and pour in the coconut milk along with ½ cup of water. Bring the mixture to a gentle simmer, stirring occasionally to ensure all ingredients are well integrated.
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Combine Tofu and Green Beans: Gently fold the browned tofu and parboiled green beans into the simmering mixture. Cover the skillet and cook until the green beans are bright green and tender, approximately 2 minutes.
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Add Tomatoes: Uncover the skillet and add the diced tomatoes along with their juices. Continue cooking for an additional 3 to 4 minutes until the tomatoes have softened and the flavors meld together beautifully.
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Serve: To serve, ladle the curried tofu and green beans over a generous portion of cooked white rice, allowing the aromatic sauce to soak into the grains. Enjoy this flavorful and satisfying dish that’s sure to become a staple in your home.
Final Notes
This Curried Tofu and Green Beans recipe not only satisfies your taste buds but also provides a nutritious meal that’s easy to prepare and bursting with flavor. The substitution of coconut milk adds a delightful creaminess that pairs perfectly with the curry spices, while the fresh green beans provide a crunchy contrast that elevates the entire dish. Don’t hesitate to adjust the spice levels or ingredients to suit your preferences, and enjoy the simplicity of a delicious one-dish meal that’s low in cholesterol and ready in under an hour.
Keywords
One Dish Meal, Soy/Tofu, Beans, Low Cholesterol, Less than 60 Minutes
