Indian Style Curried Tofu & Mixed Vegetables Recipe

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25 mins (prep 10, cooking 15)
23 ingredients
4 servings
This is an incredibly tasty Indian style mixed vegetable dish with extra protein from tofu. The flavors come primarily from the roasted seeds, asafetida, curry masala powders, onions & garlic. It is relatively low in carbs as is and high in protein and fiber. It is also moderately low in fat and you can cut the fat even further by halving the oil. If you prefer, you can add some healthy complex carbs by consuming it with brown rice, quinoa or your favorite flat bread.

Categories:  quick-and-easy , indian ,
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Serving Size (224.76 g)
Servings 4
Amount per Serving
Calories 228.47 Calories from Fat 81.18
% Daily Value *
Total Fat 9.02g 55.51%
Saturated Fat 0.82g 16.32%
Trans Fat 0.03g %
Cholesterol 0.0mg 0.0%
Sodium 104.36mg 17.39%
Total Carbohydrate 30.98g 41.3%
Dietary Fiber 8.99 g 143.8%
Sugars 4.06 g %
Protein 7.66g 61.29%
Vitamin A 9522.18IU% Vitamin C 25.73mg%
Calcium 71.92mg% Iron 3.31mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
mustard seeds, asafetida, turmeric powder, dried red chili peppers, or, hot chili powder, finely chopped, medium onion, ginger garlic paste, firm tofu