Tofu and Pea Curry

1 1/2 cups long-grain white rice

14 to 16 ounces reduced-fat firm tofu

1 onion (6 oz.), peeled and chopped

1 tablespoon chopped fresh ginger

2 cloves garlic, peeled and pressed or minced

1 teaspoon salad oil

1 tablespoon curry powder

1 teaspoon ground coriander

1/4 teaspoon cayenne

2 cups vegetable broth

1 package (10 oz.) frozen petite peas

1 1/2 tablespoons cornstarch

Salt and pepper

2 tablespoons chopped fresh cilantro

Plain nonfat yogurt

Step 1

In a 2- to 3-quart pan, combine rice and 2 3/4 cups water. Bring to a boil over high heat and cook until most of the water is absorbed, 7 to 10 minutes. Turn heat to low, cover, and cook until rice is tender to bite, 10 to 15 minutes longer.

Step 2

Meanwhile, rinse tofu; cut into 1/2-inch cubes and put in a colander to drain.

Step 3

In a 10- to 12-inch nonstick frying pan over medium-high heat, stir onion, ginger, and garlic in oil until onion begins to brown, 3 to 5 minutes. Add curry powder, coriander, and cayenne and stir until fragrant, about 30 seconds.

Step 4

Add broth and stir often until boiling. Whack pea carton on a flat surface to separate peas. Pour peas into pan and add tofu. Reduce heat to low, cover, and simmer, stirring occasionally, until tofu is hot, 6 to 8 minutes. Mix cornstarch and 2 tablespoons water. Add to pan and stir over high heat until boiling. Add salt and pepper to taste.

Step 5

Pour curry into a bowl and sprinkle with cilantro. Mound hot rice in another bowl to accompany curry. Serve with yogurt to add to taste.

Nutrition Facts

Servings 0

Amount Per Serving
Calories 454Calories from Fat 8.1

% Daily Value *
Total Fat 4.1g7%

Saturated Fat 0.3g2%
Cholesterol 0.0mg0%
Sodium 137mg6%
Total Carbohydrate 80g27%

Dietary Fiber 9.3g38%
Protein 23g46%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Tofu and Pea Curry