Change of habit
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