Indian vegetarian stew Adding spices to tomato sauces jazzes them up and makes them sing. This saucy stew gets a creamy consistency from tofu or paneer, a fresh cheese used in South Asian cooking; find it in Indian grocery stores or in the international aisle of larger stores. Paneer is higher in fat than tofu so check the Nutrition Facts table and choose the variety lowest in fat. 2 tsp (10 mL) canola oil 1 pkg (350 g) extra firm tofu or paneer, diced 1 onion, finely chopped 2 tbsp (25 mL) minced fresh ginger 1 tsp (5 mL) ground cumin 1/2 tsp (2 mL) ground coriander 1/4 tsp (1 mL) each ground cardamom, cloves and nutmeg 2 cups (500 mL) canned crushed tomatoes 1 bunch fresh asparagus, trimmed and chopped (about 1 lb/500 g) 2 tbsp (25 mL) chopped fresh cilantro Directions In a large nonstick skillet, heat oil over medium high heat and panfry paneer until light golden. Remove to plate; set aside. Return skillet to medium low heat and cook onion, ginger, coriander, cardamom, cloves and nutmeg, stirring for 2 minutes. Add tomatoes, browned paneer and asparagus; bring to a simmer. Simmer for about 15 minutes or until asparagus is tender crisp. Stir in cilantro before serving. Seasoning option: Omit cardamom, cloves and nutmeg and substitute 3/4 tsp (4 mL) garam masala. per serving Calories: 145 Protein: 11 g Total fat: 7 g Saturated fat: 1 g Cholesterol: 0 mg Carbohydrates: 15 g Fibre: 4 g Sodium: 149 mg Potassium: 615 mg
Posted on: Sun, 16 Mar 2014 18:14:24 +0000
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