Source: Nettie Cronish, cookbook author, Toronto, Ontario | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Curried Tofu in Pita Bread

Make sure your curry powder is less than six months old to ensure the best flavor! Using neutral-tasting canola oil helps those lively spices stand out. This dish is also great simply served with rice.

Curried Tofu in Pita Bread

Ingredients

  • 2 medium onions, cut in half lengthwise and thinly sliced
  • 3 Tbsp canola oil 45 mL
  • 1 Tbsp soy sauce 15 mL
  • 2 cups sliced mushrooms (button, shiitake, oyster) 500 mL
  • 1 large carrot, grated
  • 2 cups thinly sliced purple cabbage 500 mL
  • 3 Tbsp whole-wheat pastry flour 45 mL
  • 2 tsp curry powder 10 mL
  • 1 cup 2% milk, plain soy milk or rice milk 250 mL
  • 8 oz firm tofu, pureed 250g
  • 1/2 tsp salt 2 mL
  • 1/4 tsp coarsely ground black pepper 1 mL
  • 6 round pita breads (4-inch/10-cm diameter)
  • 1½ cups alfalfa sprouts 375 mL 

Instructions

  • 1. In large frying pan over medium-high heat, sauté onions in 1 Tbsp (15 mL) of canola oil for about 5 minutes or until soft. 
  • 2. Add soy sauce, mushrooms, carrot and cabbage, and cook 8 minutes more, stirring often. 
  • 3. Meanwhile, in medium saucepan, heat remaining canola oil over medium heat. Whisk in flour and curry powder. Cook 2 minutes or until lightly browned. 
  • 4. Whisk in milk gradually. Bring to boil, reduce heat and cook, whisking, for another 3-5 minutes or until thickened. 
  • 5. Mix in puréed tofu and cook just long enough to heat through, about 2 minutes. Add salt and pepper.
  • 6. In large bowl, combine tofu curry sauce and vegetables.
  • 7. Heat oven to 350 °F (180 ⁰C). Partially open pita pockets on one side and gently open to form pocket. Place pitas on baking sheet and cook in oven for 3 minutes, until lightly warm but not toasted. 
  • 8. Stuff each pita with equal amount of curried tofu mixture and alfalfa sprouts. Serve.

Yield

6 servingss

serving size

1 pita pocket stuffed with 1/4 cup (60 mL) alfalfa sprouts and 3/4 cup (175 mL) of tofu curry

nutritional analysis

Per Serving

Calories210
Total Fat10 g
Saturated Fat1 g
Cholesterol5 mg
Carbohydrates23 g
Fiber4 g
Protein9 g
Sodium400 mg