Inian tofu qiunoa
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 15.5oz Can of Garbanzo Beans1 15.5 oz can of tomato sauce1 6oz container of fat free plain greek yogurt1 cup of golden raisins1 cup of red quinoa1 container of crimini mushrooms1 sweet potato1 onoin2 cloves of garlic3 tablespoons of garam masala2 tablespoons of madras curry powder3 tablespoons of cider vinegar (or rice vinegar)2 tablespoons of olive oil1 package of nasoya light firm tofu1 cup frozen peas
drain, cut into cuves and press the tofu so it doens't exude moisture.
dredge the tofu in the garam marsala spice rub
"marinade" the dredged tofo in equal parts oil and vinegar
while the tofo marinades prep the rest of the meal
mascerate the raisons in some water, vinegar and spice mix
dice the onion
clean, peel and dice the sweet potato
clean and cut the mushrooms
crush the garlic
drain the chick peas
In a hot skillet sear off the cubed tofo until golden brown and set aside
in the same hot skillet add the onions and the rest of the marinade and allow to begin to cook
add the cubed sweet potato and respice as necessary
add the mushrooms and garlic and respice as necessary, cover
while the veggies are working toast the quinoa in in a hot pan and then add stock and bay leaves, some of hte spice mixture and the raisons and cook according to package (about 15 minutes)
about halfway to three-quarters through the quinoa cooking add the tomato to the veggies in the skillet and reseason as necessary
once the quinoa is finished cooking, fluff, recover and allow to sit for 5-10 minutes at the same time add the tofu and chick peas to the veggie mixture, reseason and allow to simmer over low heat.
add the yougart and the quinoa to the skillet, reseason as necessary, allow to sit 5-10 minutes and serve
Serving Size: aprox 6 one cup servings
Number of Servings: 6
Recipe submitted by SparkPeople user SKALYA2002.
dredge the tofu in the garam marsala spice rub
"marinade" the dredged tofo in equal parts oil and vinegar
while the tofo marinades prep the rest of the meal
mascerate the raisons in some water, vinegar and spice mix
dice the onion
clean, peel and dice the sweet potato
clean and cut the mushrooms
crush the garlic
drain the chick peas
In a hot skillet sear off the cubed tofo until golden brown and set aside
in the same hot skillet add the onions and the rest of the marinade and allow to begin to cook
add the cubed sweet potato and respice as necessary
add the mushrooms and garlic and respice as necessary, cover
while the veggies are working toast the quinoa in in a hot pan and then add stock and bay leaves, some of hte spice mixture and the raisons and cook according to package (about 15 minutes)
about halfway to three-quarters through the quinoa cooking add the tomato to the veggies in the skillet and reseason as necessary
once the quinoa is finished cooking, fluff, recover and allow to sit for 5-10 minutes at the same time add the tofu and chick peas to the veggie mixture, reseason and allow to simmer over low heat.
add the yougart and the quinoa to the skillet, reseason as necessary, allow to sit 5-10 minutes and serve
Serving Size: aprox 6 one cup servings
Number of Servings: 6
Recipe submitted by SparkPeople user SKALYA2002.
Nutritional Info Amount Per Serving
- Calories: 437.5
- Total Fat: 8.0 g
- Cholesterol: 0.0 mg
- Sodium: 550.1 mg
- Total Carbs: 76.4 g
- Dietary Fiber: 10.3 g
- Protein: 18.4 g
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