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Tofu Paneer

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Submitted by donald

YIELD

6 servings

PREP

30 min

COOK

50 min

READY

80 min

Ingredients

¼ 59
CUP ML CORN OIL
unrefined
1 237
CUP ML ONIONS
diced
2 3E+1
TABLESPOONS ML GARLIC
minced
4 2E+1
TEASPOONS ML GINGER
minced
1 ½ 7.5
TEASPOONS ML SALT
1 5
TEASPOON ML TURMERIC
0.6
TEASPOON ML CAYENNE PEPPER
2 1E+1
TEASPOONS ML CORIANDER
ground
4 2E+1
TEASPOONS ML CILANTRO
2 3E+1
TABLESPOONS ML GARAM MASALA *
35 1011.5
OUNCES ML/G ITALIAN PLUM (ROMA) TOMATOES
canned
½ 226.8
POUND G TOFU
1 ½ 355
CUPS ML GREEN PEAS
Garam marsala
5 5
3 INCH 3 INCH CINNAMON STICKS *
1 237
CUP ML CARDAMOM PODS
whole *
½ 118
CUP ML CLOVES
whole *
½ 118
CUP ML CUMIN SEEDS
whole *
½ 118
CUP ML BLACK PEPPERCORNS
whole *
¼ 59
CUP ML CORIANDER SEEDS *

Directions

Heat the oil in a saucepan.

Sauté the onions, garlic, ginger, salt, tumeric, cayenne, coriander, cilantro, and garam marsala for about 5 minutes.

Drain the juice from the tomatoes into the sautéed vegetables.

Then crush the tomatoes by hand and add them to the vegetables.

Dice the tofu into ½-inch cubes and add to the vegetables.

Continue to cook for 10 to 15 minutes over low heat.

Then add the peas and cook another 4 minutes.

Serve hot over brown rice.

A coriander coconut chutney (or other chutney) is an excellent accompaniment.

GARAM MARSALA: Preheat the oven to 200 F.

Place the ingredients on a baking sheet and roast for 30 minutes, or until the spices give off an aroma.

Separate the cardamom pods from the seeds.

Discard the pods.

Crush the cinnamon.

Combine the cinnamon, cardamom seeds, and other spices until the mixture is powdery.

Store in a sealed jar.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 227g (8.0 oz)
Amount per Serving
Calories 190 61% from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 668mg 28%
Total Carbohydrate 4g 4%
Dietary Fiber 4g 17%
Sugars g
Protein 17g
Vitamin A 31% Vitamin C 36%
Calcium 29% Iron 11%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 
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