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!

Ingredients:

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

Instructions:

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