Curried Tofu in Pita Bread
Ingredients
- 2 medium onions, cut in half lengthwise and thinly sliced
- 3 Tbsp canola oil 45 mL
- 1 Tbsp soy sauce 15 mL
- 2 cups sliced mushrooms (button, shiitake, oyster) 500 mL
- 1 large carrot, grated
- 2 cups thinly sliced purple cabbage 500 mL
- 3 Tbsp whole-wheat pastry flour 45 mL
- 2 tsp curry powder 10 mL
- 1 cup 2% milk, plain soy milk or rice milk 250 mL
- 8 oz firm tofu, pureed 250 g
- 1/2 tsp salt 2 mL
- 1/4 tsp coarsely ground black pepper 1 mL
- 6 round pita breads (4-inch/10-cm diameter)
- 1½ cups alfalfa sprouts 375 mL
Instructions
- 1. In large frying pan over medium-high heat, sauté onions in 1 Tbsp (15 mL) of canola oil for about 5 minutes or until soft.
- 2. Add soy sauce, mushrooms, carrot and cabbage, and cook 8 minutes more, stirring often.
- 3. Meanwhile, in medium saucepan, heat remaining canola oil over medium heat. Whisk in flour and curry powder. Cook 2 minutes or until lightly browned.
- 4. Whisk in milk gradually. Bring to boil, reduce heat and cook, whisking, for another 3-5 minutes or until thickened.
- 5. Mix in puréed tofu and cook just long enough to heat through, about 2 minutes. Add salt and pepper.
- 6. In large bowl, combine tofu curry sauce and vegetables.
- 7. Heat oven to 350 °F (180 ⁰C). Partially open pita pockets on one side and gently open to form pocket. Place pitas on baking sheet and cook in oven for 3 minutes, until lightly warm but not toasted.
- 8. Stuff each pita with equal amount of curried tofu mixture and alfalfa sprouts. Serve.
Yield
6 servingss
serving size
1 pita pocket stuffed with 1/4 cup (60 mL) alfalfa sprouts and 3/4 cup (175 mL) of tofu curry
nutritional analysis
Per Serving
| Calories | 210 |
| Total Fat | 10 g |
| Saturated Fat | 1 g |
| Cholesterol | 5 mg |
| Carbohydrates | 23 g |
| Fiber | 4 g |
| Protein | 9 g |
| Sodium | 400 mg |
