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Date and Tamarind Tofu Curry

Date and Tamarind Tofu Curry

Nutritionist Vasundhara Agrawa

27-Feb-2024

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This highly flavorful Date and Tamarind Tofu Curry lends all of its Asian flavors to Tofu and makes it juicy and delicious to pair with steamed rice. It is easy and can be perfect for those family dinners or parties to enjoy with everyone! It is packed with a whole bunch of nutrients such as protein, vitamins and minerals.

Why is it healthy

  • Tofu is low in calories but high in protein and fat. It is rich in minerals and vitamins including calcium, manganese, iron and vitamin A.

  • Tofu also contains all the essential amino acids the body needs.

  • Dates contains several vitamins and minerals, in addition to antioxidants.

  • Dates are high in fiber, which may be beneficial for preventing constipation.

  • Tamarind is a rich source of many nutrients, especially vitamin C, flavonoids, carotenes, and vitamin B complex.

  • Tamarind is also a rich source of many antioxidant compounds, exhibiting anti-cancer properties.

  • Coconut milk is an excellent source of triglyceride, beneficial in increasing the metabolism in the skeletal muscle.

Who is it for?

This delicious recipe will keep you full, healthy and energized. Its nutrient-rich profile makes it an excellent addition to the diets of people with diabetes, high cholesterol and high blood pressure, lowering risk of heart attacks and strokes. It is also a wholesome and nourishing recipe that you can enjoy any time!

So why not have some?

The picture shown is only indicative of how the recipe would turn out after cooking as it is subjective to the individual style of cooking & hand.

Preparation Time

25- 30 mins

Serves

1 Serving

Ingredients

  • Tofu- 125g

  • Date-tamarind paste- 1/4 cup

  • Onion (chopped)- 1/4 cup

  • Garlic (chopped)- 2 to 4 cloves

  • Coconut milk (low fat)- 1/4 cup

  • Coriander (chopped)- 1 teaspoon

  • Chili/ Peppers- 2 in number

  • Pepper powder- 1/2 teaspoon (optional)

  • Salt- as per taste

  • Oil- 1 teaspoon

Method

  • First, heat olive oil in a pan over medium heat.

  • Next, add in the onions and let them brown for about 20 minutes while stirring occasionally.

  • Push the onions to the side of the pan, place the cubed tofu in the middle and cook till tofu is browned — flip the cubes and brown them on the other side too.

  • Then, add in the garlic and stir well. Add in the Date Tamarind Paste, coconut milk, coriander, and 1 chili/ pepper and stir till well combined.

  • Let cook for about 7 minutes and when it starts to thicken, season with salt and pepper to taste.

  • Garnish with slices of the other chili/ pepper and parsley serve hot.

  • Date and tamarind curry is ready. Enjoy! :)

You can make the date and tamarind paste by soaking dates and tamarind in warm water for 30–45 mins and extract the pulp from both.

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