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Country Captain Tofu Recipe

Looking for an easy Country Captain Tofu recipe? Learn how to make Country Captain Tofu using healthy ingredients.


Submitted by kate5010

Makes 6 servings



Loaded with flavor, this spicy curry is satisfying on a cold winter's night.

Recipe Ingredients for Country Captain Tofu

3/4 tsp coriander seeds, ground
1/2 tsp fennel seeds, ground
1/2 tsp cumin seeds, ground
1/4 tsp black peppercorns, ground
1/8 tsp cloves, ground
1/8 tsp cardamom seeds, ground
1/4 tsp cinnamon
1/4 tsp turmeric
1/4 tsp cayenne
2 tbsp safflower oil
1 sweet potato, diced
1 lb firm tofu, diced
3 green onions, finely chopped
1 tbsp fresh ginger, grated
2 cloves garlic, minced
1/2 cup white wine
1/2 cup water
1 2/3 cups canned whole tomatoes, crushed
1/3 cup golden raisins, chopped
1 tbsp natural peanut butter
1 cup frozen peas
1/3 cup dried unsweetened coconut, toasted

Recipe Directions for Country Captain Tofu

  1. Toast and grind whole spices, then mix with turmeric and cayenne.

  2. Heat oven to 350. Spread tofu onto a sheet pan and bake until browned and slightly crisp on the outside. Set aside.

  3. Heat remaining 2 tbsp oil in deep dutch oven, add sweet potatoes, white parts of green onions, ginger and garlic and saute briefly. Add wine and water, cover and cook for 10 minutes.

  4. Add tomatoes (with juice), spices and peanut butter, and cook until sweet potatoes are tender.

  5. Add tofu and peas and cook until heated through. Serve in bowls, topped with green onions and toasted coconut.

Categories

Main Dish, Indian, Simmer

Nutrition Facts
Serving Size 232.0g
Amount Per Serving
Calories
221
Calories from Fat
98
% Daily Value*
Total Fat
10.9g
17%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
43mg
2%
Potassium
475mg
14%
Total Carbohydrates
20.7g
7%
Dietary Fiber
4.7g
19%
Sugars
9.6g
Protein
9.9g
Vitamin A 93% Vitamin C 24%
Calcium 19% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • No cholesterol
  • Low in sodium
  • High in manganese
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sugar
  • Contains alcohol
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