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Curried Tofu and Garbanzo Beans Over Rice

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Curried Tofu and Garbanzo Beans Over Rice Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
513
Calories from Fat
90
% Daily Value
Total Fat
10g
15%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
4mg
1%
Sodium
526mg
22%
Total Carbohydrates
101g
34%
Dietary Fiber
7g
28%
Sugars
17g
Protein
28g
Calcium
26mg
3%

Number of servings: 4

Calories per serving: 513

Preparation time: 35 min

Total time: 45 min

Ingredients

1 (12-oz) can evaporated skim milk

2 tbsp flour

2 tsp cumin

1 tsp coriander

12 tsp turmeric

Dash cayenne pepper

12 tsp salt

1 tsp onion powder

1 tbsp sugar

Nonstick cooking spray

1 tsp olive oil

1 cup chopped onion

2 garlic cloves, minced

1 (14-oz) container extra-firm tofu, cut in 12-inch cubes

1 (15-oz) can low-sodium garbanzo beans, drained

2 tomatoes, chopped

1 cup brown rice, cooked according to directions without salt or fat

14 cup chopped cilantro

Directions

1. In a large bowl, combine milk, flour, cumin, coriander, turmeric, cayenne pepper, salt, onion powder, and sugar to make the curry. Set aside.

2. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add olive oil. When oil is hot, add onion and garlic and sauté 1 to 2 minutes.

3. Add tofu cubes and sauté 2 minutes.

4. Add garbanzo beans, tomatoes, and prepared curry mixture to the skillet. Stir 4 to 5 minutes or until thickened.

5. Reduce heat to low. Cover and simmer for 5 minutes.

6. Serve curried tofu and garbanzo beans over hot rice and top with cilantro.

Makes 4 servings.

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