Delicata Squash & Tofu Curry

3.8

(8)

8 Reviews

This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. To speed up the prep, use bagged chopped kale. Delicata squash's thin skin is tender when it's cooked, so there's no need to peel--another time saver. Serve with quinoa or brown rice.

EatingWell Test Kitchen

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

4 servings, about 1 1/2 cups each

Nutrition Profile:

High-Calcium Bone-Health Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium High-Fiber Vegan Vegetarian High-Protein Gluten-Free Low-Calorie

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Ingredients

2 tablespoons curry powder, preferably Madras
½ teaspoon salt
¼ teaspoon freshly ground pepper
1 14-ounce package extra-firm or firm water-packed tofu
4 teaspoons canola oil, divided
1 large delicata squash (about 1 pound), halved, seeded and cut into 1-inch cubes
1 medium onion, halved and sliced
2 teaspoons grated fresh ginger
1 14-ounce can “lite” coconut milk
1 teaspoon light brown sugar
8 cups coarsely chopped kale or chard, tough stems removed
1 tablespoon lime juice, plus more to taste

Directions

Combine curry powder, salt and pepper in a small bowl. Blot tofu dry with a paper towel and cut into 1-inch cubes; toss the tofu in a medium bowl with 1 teaspoon of the spice mixture.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 6 to 8 minutes total. Transfer to a plate.
Heat the remaining 2 teaspoons oil over medium-high heat. Add squash, onion, ginger and the remaining spice mixture; cook, stirring, until the vegetables are lightly browned, 4 to 5 minutes. Add coconut milk and brown sugar; bring to a boil. Add half the kale (or chard) and cook, stirring, until slightly wilted, about 1 minute. Stir in the rest of the greens and cook, stirring, for 1 minute. Return the tofu to the pan, cover and cook, stirring once or twice, until the squash and greens are tender, 3 to 5 minutes more. Remove from the heat and stir in lime juice.

Originally appeared: EatingWell Magazine, November/December 2011

Nutrition Facts (per serving)

316	Calories
18g	Fat
29g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/2 cups
Calories 316
% Daily Value *
Total Carbohydrate 29g	11%
Dietary Fiber 8g	30%
Total Sugars 7g
Added Sugars 1g	2%
Protein 16g	32%
Total Fat 18g	23%
Saturated Fat 6g	30%
Vitamin A 29921IU	598%
Vitamin C 76mg	84%
Folate 61mcg	15%
Sodium 363mg	16%
Calcium 339mg	26%
Iron 4mg	24%
Magnesium 117mg	28%
Potassium 813mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Delicata Squash & Tofu Curry

Ingredients

Directions

Nutrition Facts (per serving)

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