Change of habit

Truro Daily News - - FRONT PAGE - Recipe source:

With the ar­rival of the fall sea­son it’s a per­fect time to re­con­sider your meal choices and look at op­tions that keep nu­tri­tion and con­ve­nience in mind.

Look­ing for a new meat­less recipe? Con­sider this hearty spiced curry that in­cludes tofu and kid­ney beans. Try top­ping it with green onion, chopped fresh toma­toes and plain yo­gurt!


1½ cups (375 mL) PC® Brown Bas­mati Rice, rinsed

1 tbsp (15 mL) olive oil

1 onion, chopped

2 cloves gar­lic, minced

1 jalapeño pep­per, seeded and finely chopped

2 tbsp (25 mL) minced peeled fresh ginger

1 tsp (5 mL) each ground co­rian­der and ground cumin½ tsp (2 mL) ground turmeric

1/4 tsp (1 mL) cayenne pep­per

1 can (796 mL) PC® Blue Menu Whole Toma­toes, crushed by hand 1 pkg (500 g) frozen PC® Blue Menu Red Kid­ney Beans

1 pkg (350 g) PC® Blue Menu Ex­tra Firm Tofu, cut into 1/4 inch (5 mm) cubes

1/4 cup (50 mL) chopped fresh ci­lantro

1 tbsp (15 mL) fresh lemon juice 1 tsp (5 mL) salt


1.Com­bine rice and 2-½ cups wa­ter in large saucepan. Bring to a boil. Stir, cover and re­duce heat to low. Sim­mer un­til all wa­ter is ab­sorbed, about 25 min­utes. Re­move from heat. Let stand 5 min­utes. Fluff with a fork.

2. Mean­while, heat oil in sep­a­rate large saucepan over medium heat. Add onion; cook, stir­ring oc­ca­sion­ally, un­til soft­ened, about 5 min­utes. Add gar­lic, jalapeño, ginger, co­rian­der, cumin, turmeric and cayenne pep­per; cook, stir­ring of­ten, un­til fra­grant, about 3 min­utes.

3. Add toma­toes; bring to a sim­mer. Stir in frozen beans and tofu; re­turn to a sim­mer. Cook, stir­ring oc­ca­sion­ally, un­til beans are ten­der and liq­uid is slightly thick­ened, 15 to 20 min­utes.

4. Re­move from heat; stir in ci­lantro, lemon juice and salt. Serve over rice.

Chef’s Tip – Cut back the amount of jalapeño if you pre­fer a milder curry.

Makes 6 serv­ings

Per serv­ing: 430 calo­ries, fat 10 g (2 g of which is sat­u­rated), sodium 420 mg, car­bo­hy­drate 65 g, fi­bre 10 g, pro­tein 22g

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