Creamy Tofu Carob Stew
Pamela Durkin
This vegetarian meal is teeming with bone-friendly calcium and isoflavones. Its intriguing exotic flavour and delightful creamy texture will transport your taste buds to other worlds and impress even the most demanding gourmand.
1 pkg (350 g) organic firm tofu
1 Tbsp (15 mL) light sesame oil or grapeseed oil
6 small shallots, sliced
1 leek (white and light green parts only), rinsed and sliced
1 garlic clove, minced
1 tsp (5 mL) ground cumin
1 tsp (5 mL) ground coriander
1 tsp (5 mL) grated ginger
2 Tbsp (30 mL) carob powder
Salt and pepper to taste
3/4 cup (180 mL) plain yogurt
1/2 cup (125 mL) half and half cream
Pat tofu dry and cut into 2 in (5 cm) square cubes. Heat oil over medium heat in heavy cast iron skillet. When oil is hot, add tofu cubes and sear till tofu is nicely golden and crispy. Remove from pan and set aside.
Add shallots and sliced leeks to same pan and cook over low heat until shallots turn golden and begin to caramelize. (Do not stir them while they cook, as this disrupts the caramelization process.)
When leeks and shallots are cooked, add garlic, cumin, coriander, and ginger. Let them warm before adding 1/2 cup (125 mL) water to pan. Scrape bottom of pan with fork or spoon to incorporate any brown bits from leeks and shallots.
Add carob powder, salt, and pepper, and stir well. Cover and simmer for 5 minutes. Remove pan from heat and add tofu cubes, yogurt, and cream, mixing well. Return to stovetop and heat through till just warm. Do not let mixture boil or get too hot. Serve over organic whole wheat couscous or brown rice.
Serves 4.
Each serving contains: 264 calories; 17 g protein; 15 g total fat (4 g sat. fat, 0 g trans fat); 22 g total carbohydrates (6 g sugars, 4 g fibre); 358 mg sodium
source: "Delicious Carob Creations", alive #378, April 2014
