Spicy Tofu Palau (Afghanistan's National Dish - Vegan Style!) Recipe

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Spicy Tofu Palau (Afghanistan's National Dish - Vegan Style!)
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Ingredients
14
Count
Nutrition
393
Calories
Total time
65
Minutes
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Ingredients:

Directions:

  1. Wash the rice well and soak in plenty of cold water for 1 hour.
  2. Combine the spices to make the spice mix.
  3. Slice the tofu into long strips(about the size of french fries). Lay about half of them out in a layer (I do it in a rectangle tupperware container so that I can put the lid on and shake it all up) and sprinkle 1 tsp of the spice mix over it. Lay the remaining tofu on top and sprinkle another teaspoon of the spice mix. Drizzle the 2 tbsp olive oil over the top, put the lid on and shake it all up (you can also just mix it in a bowl and mix it around every now and then). Leave to marinate for at least 20 minutes, preferably 30 minutes.
  4. Place a large non stick pan over a medium heat and add 3 tbsp vegetable oil. Add the onions and the carrots and fry for 3-4 minutes, or until the carrots are slightly tender, but not quite cooked yet. Add the brown sugar and the raisins. Cover with a lid and cook over a low heat for another 2-3 minutes, or until the carrots are just cooked.
  5. Remove the carrots & raisins from the pan and set aside. Add the tofu and all of the spice/oil marinade to the pan. Fry over a medium heat until the tofu is browned on both sides. Remove from pan and set aside.
  6. Drain the rice and rinse well. Bring a large pot of water to the boil. Add the drained rice to the boiling water. Bring back to the boil and cook for 8-10 minutes, or until the rice is only just cooked. Drain.
  7. Heat the remaining vegetable oil in the wok and add the remaining palau spice mix. Fry for 1 minute, the spices should become very fragrant, but careful not to burn them.
  8. Add the rice to the pan and stir well so that the spices are mixed through. Add the hot vegetable stock and the carrots and raisins. Cover and simmer over a low heat for 5 minutes.
  9. Remove from heat and stir through the chopped nuts. Top with the fried tofu and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 392.94 Kcal (1645 kJ)
Calories from fat 176.31 Kcal
% Daily Value*
Total Fat 19.59g 30%
Sodium 49.6mg 2%
Potassium 410.13mg 9%
Total Carbs 50.33g 17%
Sugars 4.18g 17%
Dietary Fiber 4.2g 17%
Protein 9.82g 20%
Vitamin C 4.1mg 7%
Vitamin A 0.1mg 4%
Iron 30.9mg 172%
Calcium 115.5mg 12%
Amount Per 100 g
Calories 187.14 Kcal (784 kJ)
Calories from fat 83.97 Kcal
% Daily Value*
Total Fat 9.33g 30%
Sodium 23.62mg 2%
Potassium 195.33mg 9%
Total Carbs 23.97g 17%
Sugars 1.99g 17%
Dietary Fiber 2g 17%
Protein 4.68g 20%
Vitamin C 1.9mg 7%
Vitamin A 0.1mg 4%
Iron 14.7mg 172%
Calcium 55mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.7
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free

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