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Tofu, Sweet Potato, Peas Shak Recipe

Tofu, Sweet Potato, Peas Shak Recipe

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Ingredients

Count

Nutrition

1888

Calories

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Ingredients:

Serving

3 tbsp olive oil ( used with medium heat)
1 tsp cumin seeds, whole
1/2 tsp black mustard seeds, whole
2 tbsp ginger, grated (1.5 inch round, peeled )
2 tbsp garlic, sliced and diced finely (4 medium. cloves)
1 1/4 cups onion, sliced and diced , sweet vidalia
1/2 tsp turmeric, ground
3 cups tofu, firm, cut into 1/2 inch cubes (block is 2 x 4 x 4 -- wet weight 536 g)
2 1/4 cups sweet potato, peeled, sliced and cubed (into 1/2 inch cubes )
1 tsp coriander seeds, ground
1/4 tsp red pepper, dried and crushed
1 cup water
2 tsp cilantro (dried leaves ; i had none fresh on hand)
2 cups green peas (fresh or frozen )
1 1/2 cups zucchini , sliced into 1/2 inch half-circles
1 tbsp lemon juice (use half a fresh lemon and squeeze over the cooked mixture at end)
1/2 tsp sea salt , sprinkled on at end of cooking

Directions:

Peel, grate, slice and dice, or cube all fresh vegetables (as described above) in advance, then set aside to add in sequence.
Heat oil in large heavy pot or wok at medium heat until almost sizzling, then drop the whole cumin seeds and mustard seeds into the hot oil; they should soon start popping. Cover pot briefly as seeds pop so they don't escape the pan but don't let them burn!
Remove lid and immediately throw in the garlic, ginger, and onion bits, stirring to blend flavors and coat pieces with the oil.
Add turmeric, stir again, then cover pot and cook at medium heat for about five minutes.
Remove lid and add the tofu pieces; stir gently to blend all ingredients. Then also add the sweet potato cubes, stir again to blend, coating all pieces with the oil and spice mixture.
Pour in the cup of water around the inner walls of the pot. Then cover pot and let cook, covered, for about 10 minutes or until the sweet potato chunks are slightly soft; stir occasionally, but gently, to keep food from sticking to bottom of pot. The dried coriander leaf flakes will absorb cooking liquid and disperse flavor and the tofu pieces will not break apart.
Remove lid again and add in the green peas and the zucchini pieces. Stir all together and cover again. Cook another 5 minutes or so, stirring occasionally, until the green vegetables have softened.
Turn off the heat source, remove lid, and squeeze on the juice of one-half fresh lemon. Then sprinkle on the half teaspoon of salt (or less, to taste) and gently stir together all ingredients to blend in the final seasonings. (Note that IF fresh cilantro leaves are available, one large bunch should be washed, stems removed, and then leaves chopped finely; add the fresh leaves to the pot at the very end with the lemon to provide a fresh flavor and fragrance.)
Cover pot again and let stand for a few minutes before serving warm.
Serving size is approximately one cup (8 ounces).
Refrigerate leftovers as soon as food reaches ambient temperature; eat remainder of meal as a side dish, either cold from the refrigerator or warmed up.
NOTES: A good accompaniment for this dish when used as a main meal is to serve non-fat plain yogurt, either as is or prepared as a flavored raita (Indian style accompaniment to meal). For people whose palates are not quite ready for spicy food, the bland yogurt eases the bite . Another pleasant addition to the meal could be some fresh, crisp, apple, pear, or carrot slices (for texture and some sweetness).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1887.59 Kcal (7903 kJ)
Calories from fat	775.2 Kcal
		% Daily Value*
Total Fat	86.13g	133%
Sodium	1692.13mg	71%
Potassium	3570.71mg	76%
Total Carbs	159.05g	53%
Sugars	41.51g	166%
Dietary Fiber	46.06g	184%
Protein	119.41g	239%
Vitamin C	202.6mg	338%
Vitamin A	3mg	100%
Iron	28.8mg	160%
Calcium	1698.5mg	170%

Amount Per 100 g
Calories	87.19 Kcal (365 kJ)
Calories from fat	35.81 Kcal
		% Daily Value*
Total Fat	3.98g	133%
Sodium	78.16mg	71%
Potassium	164.93mg	76%
Total Carbs	7.35g	53%
Sugars	1.92g	166%
Dietary Fiber	2.13g	184%
Protein	5.52g	239%
Vitamin C	9.4mg	338%
Vitamin A	0.1mg	100%
Iron	1.3mg	160%
Calcium	78.5mg	170%

* 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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