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1 tablespoon ginger, peeled and chopped

1 teaspoon garlic

1 teaspoon green chile, chopped, or to taste,

or ½ teaspoon cayenne pepper

½ cup tomato sauce

1 teaspoon cumin seeds

2 tablespoons almond meal, or 1 tablespoon

almond butter

1 tablespoon white poppy seeds

½ teaspoon turmeric

2 teaspoons ground coriander

3 tablespoons canola or vegetable oil,

divided

2½ cups water

1 teaspoon salt

¾ teaspoon garam masala

2 tablespoons cilantro, chopped

1. Cut tofu into ½ - to ¾ -inch squares and lay them on a towel for 10 minutes to remove excess water. Thaw frozen peas by soaking in cold water.

2. In a blender jar, grind onion, ginger, garlic, green chile, tomato sauce, cumin seeds, almond meal, poppy seeds, turmeric, and coriander to a smooth paste. Set aside. (If necessary, add 1 to 2 tablespoons water to help grind the masala.)

3. Heat 1 tablespoon oil in a heavy skillet over medium-high heat. Add the tofu pieces in a single layer. Cook until light brown on one side, turn over and brown the other side, about 2 to 3 minutes on each side. Remove the tofu to a plate and set aside.

4. In the same skillet, add the onion mixture. Cook until most of the liquid has evaporated, stirring occasionally. Add the remaining 2 tablespoons of oil and cook until mixture is thick enough to draw away from the sides and bottom of the pan in a dense mass and the oil starts to separate, making the masala shiny. Add water and bring to a boil.

5. Add peas, salt, and tofu pieces. Bring the mixture to a boil, reduce heat, and simmer for 10 minutes. Add garam masala and cilantro. Transfer to a serving bowl.

NUTRITION INFORMATION PER SERVING:

Calories: 151; Total Fat: 10 g (Saturated Fat: 1 g); Carbohydrate: 8 g; Protein: 10 g; Fiber: 3 g;

Sodium: 334 mg

GF

Kale-Tofu Pilaf

Saag-Tofu Pulao

PREP : 10 minutes

COOK : 20 minutes

MAKES : 6 servings

SERVING SIZE : 1 cup

This rice dish is easy to make and is loaded with nutrients. Kale is high in beta-carotene (vitamin A compound), vitamin C, and minerals such as iron, manganese, calcium, and potassium. Tofu adds the protein and all the goodness of soy. The grated tofu blends well with the rice, and the kale adds a nice texture and flavor. Enjoy it with Cilantro Chutney (page 185) and a bowl of soup for a complete meal.

1 cup long-grain or basmati rice

2½ cups water, divided

1 teaspoon salt, divided

2 cups (10 ounces) extra-firm tofu

2 tablespoons canola or vegetable oil

1 cup onion, thinly sliced

½ teaspoon ground cumin

4 cups fresh kale (loosely packed) or spinach,

finely chopped

½ teaspoon cayenne pepper, or to taste

1 teaspoon garam masala

1. Wash rice in 2 to 3 changes of water, rubbing the rice with your fingers, until the water is relatively clear. Soak in cold water for 15 minutes or longer. Drain the rice in a strainer; set aside.

2. In a 1- to 2-quart saucepan, place drained rice, 2 cups water, and ½ teaspoon salt. Bring to a boil. Reduce heat to medium and simmer for 12 to 15 minutes, until the rice is fully cooked. Let cool for 5 minutes or longer. Fluff with a fork.

3. While rice cooks, grate the tofu and spread on a towel to absorb the water.

4. Heat oil in a large nonstick fry pan on medium-high heat. Add the onion and fry for 2 to 3 minutes until light brown. Add the cumin and stir.

5. Add grated tofu and fry for 1 to 2 minutes. Add kale and fry for 1 to 2 minutes. Add remaining ½ teaspoon salt, cayenne pepper, garam masala, and remaining ½ cup water. Stir, cover with lid, and simmer for 5 minutes.

6. Add fluffed rice to the kale mixture. Stir well with spatula. Cover with lid. Steam through for 3 to 4 minutes. Leave covered until ready to serve. Fluff with fork again before serving.

NUTRITION INFORMATION PER SERVING:

Calories: 255; Total Fat: 9 g (Saturated Fat: 1 g);

Carbohydrate: 37 g; Protein: 11 g; Fiber: 3 g;

Sodium: 416 mg

GF

Scrambled Tofu

Tofu Ki Bhuji

PREP : 10 minutes

COOK : 5 minutes

MAKES : 2 servings

SERVING SIZE : ½ cup

This dish is for anyone