Tofu Black Bean Masala

Tofu Black Bean Masala


Yield: 6 servings

Nutrition (For 1 serving)

Calories 605;
Protein 21.2 g;
Total Fat 24.4 g;
Saturated Fat 9.8 g;
Trans Fat 0.7 g;
Carbohydrates 78.4 g;
Fibre 9.7 g;
Sugar 8 g;
Sodium 626 mg;
Cholesterol 51 mg;
Vitamin A 238 RE;
Vitamin C 17 mg;
Calcium 238 mg;
Iron 6 mg;
12 ozExtra firm tofu350 g
19 ozBlack turtle beans, drained and rinsed (1 can)540 mL
2 tbspcanola oil, divided30 mL
2 tspGround Coriander10 mL
2 tspGround cumin10 mL
1/2 tspSalt2.5 mL
1Onion, large, chopped1
3Cloves garlic, minced3
1 tbspFresh ginger, minced15 mL
1 1/2 tbspGaram masala22 mL
1 tbspTurmeric15 mL
1/2 tspPaprika2.5 mL
28 ozCrushed tomatoes (1 can)796 mL
1 cupHeavy cream250 mL
1/2 cupFresh cilantro, chopped plus more for garnish125 mL
2 cupsBasmati rice, prepared according to package directions500 mL
Optional GarnishGreek yogurt or sour cream

This vegetarian version of a classic Indian-inspired dish is creamy and easy to make right at home. The tofu is pan fried in a traditional spice until crispy, then simmered with black beans, and served over a bed of basmati rice.

  1. Drain liquid from the tofu package and wrap in a clean towel. Place a heavy object on top and press for 10-15 minutes to remove excess moisture (alternatively, use a tofu press). Cut into ½ inch (1.3 cm) cubes.
  2. Pour beans into a colander or strainer, rinse with cold water; set aside.
  3. In a large skillet over medium-high heat 1 tbsp (15 mL) canola oil. Add cubed tofu, coriander, cumin and salt; sauté 10 minutes, until tofu is lightly browned. Remove from pan and set aside.
  4. In the same pan, over medium-high heat, add remaining 1 tbsp (15 mL) canola oil. Add onion, sauté until soften, about 5 minutes. Add garlic and ginger, sauté until fragrant, about 1 minute. Reduce heat to medium, stir in garam masala, turmeric, and paprika, cook 1 minute. Add crushed tomatoes and black beans, bring to a boil; reduce heat, cover and simmer until slightly thickened, about 10 minutes.