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Tofu, Sweet Potato, Peas Shak Recipe

Looking for an easy Tofu, Sweet Potato, Peas Shak recipe? Learn how to make Tofu, Sweet Potato, Peas Shak using healthy ingredients.

Submitted by lolly074

Makes 8 servings

This is an experimental vegetarian dish, with Indian spices, using leftover fresh ingredients on hand. The combination of tofu, starchy and green vegetables can serve as a complete meal suitable for diabetics.

Recipe Ingredients for Tofu, Sweet Potato, Peas Shak

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 med. 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) [use one large yellow sweet potato, NOT red yam]
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 (cut lengthwise in quarters, then sliced in half-inch pieces) [optional]
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

Recipe Directions for Tofu, Sweet Potato, Peas Shak

  1. Peel, grate, slice and dice, or cube all fresh vegetables (as described above) in advance, then set aside to add in sequence.

  2. 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!

  3. Remove lid and immediately throw in the garlic, ginger, and onion bits, stirring to blend flavors and coat pieces with the oil.

  4. Add turmeric, stir again, then cover pot and cook at medium heat for about five minutes.

  5. 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.

  6. 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.

  7. 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.

  8. 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.)

  9. Cover pot again and let stand for a few minutes before serving warm.

  10. Serving size is approximately one cup (8 ounces).

  11. 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.

  12. 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).


Main Dish, Indian, Fry, Vegetarian, Sugar-Free

Nutrition Facts
Serving Size 267.3g
Amount Per Serving
Calories from Fat
% Daily Value*
Total Fat
Saturated Fat
Trans Fat
Total Carbohydrates
Dietary Fiber
Vitamin A 223% Vitamin C 54%
Calcium 24% Iron 17%
* Based on a 2000 calorie diet

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


Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
  Good points
  • No cholesterol
  • High in calcium
  • Very high in manganese
  • Very high in vitamin A
  • Very high in vitamin C
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