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Curried Chickpeas and Tofu
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Yield: 4 servings
Source: Moosewood Home Cooking
Comments from a PA Kitchen: This was good, quick, and it fits the low point criteria.
Some things to note: I used only half the oil (1 T instead of 2 T) and it was plenty. I also used reduced fat tofu (my favorite, Soyboy Lowfu).
Because of both of these changes AND the 7 g of fiber in each half-cup of chickpeas, I counted this as 4 points per serving, roughly the same as the Chickpea and Spinach Curry that CL makes. You can adjust the spice up or down with this, via the cayenne.
INGREDIENTS:
1 medium onion, chopped
1 garlic clove, minced or pressed
2 T. vegetable oil (I used 1 T.)
2 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. turmeric
1/4 tsp. ground black pepper
pinch of cayenne (optional)
1 cake tofu (3/4 lb), cut into 1/2 inch cubes
2 c. undrained cooked chickpeas (16 oz can)
2 tomatoes, chopped (about 1 1/2 c.) (I used one can drained diced no salt added)
pinch of salt (or more to taste)
chopped fresh cilantro (optional)
plain yogurt (optional)
INSTRUCTIONS:
- Saute the onion and garlic in the oil until the onions are translucent, stirring occasionally. Stir in the cumin, coriander, turmeric, black pepper, and optional cayenne. Add the cubed tofu and cook for a minute or so, stirring constantly. Add the chickpeas and about 1/2 cup of their liquid (after I gathered a half cup of liquid, I rinsed the chickpeas before adding them), and simmer for 5 minutes. Add the tomatoes and continue to cook until thoroughly heated. Add salt to taste. Serve with cilantro and/or yogurt if you like.
NUTRITIONAL INFO:
Healthy Units: 6 without fiber count, 5 if you count 7g fiber (the amount in a half-cup of chickpeas)
Per 8 oz serving: 253 calories; 11.7g protein; 10.5g fat; 30.5g carbohydrate; 360mg sodium; 0mg cholesterol
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