RED KIDNEY BEAN TOFU CURRY WITH BROWN BASMATI RICE

Ingredients:

• 1-1/2 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 cumin

• 1/2 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) PC Blue Menu Red Kidney Beans Frozen

• 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

Directions:

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 crushed 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: Crushing canned whole tomatoes with your hands gives this curry a hearty, chunky texture. To avoid a mess, it’s best to pour the can into a large bowl to crush them. If you prefer a smoother texture, purée the tomatoes and juices in a blender or food processor instead. Most of the heat in this dish comes from jalapeño so feel free to cut back the amount of jalapeño if you prefer a milder curry. Finally, top with sliced green onions, chopped fresh tomatoes and plain yogurt.

Serves 6

Per Serving: 430 calories, fat 10 g (2 go fit saturated ), sodium 420 mg, carbohydrate 65 g, fibre 10 g, protein 16 g Recipe source: pc.ca