couscous with spiced tofu

[Guest guest]

i've given up trying to get mc and this book to agree on calories etc. i linked

the tofu to Azumaya Tofu Light Firm -- and still the difference is greater than

5%

 

 

* Exported from MasterCook *

 

Couscous with Spiced Bean Curd and Mixed Bell Pepper Sauce

 

Recipe By :Sarah Brown (UK)

Serving Size : 4 Preparation Time :0:00

Categories : New Import Rice & Grains

Vegetarian Main

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons sunflower oil

1 onion -- finely chopped

2 garlic cloves -- crushed

1/2 teaspoon cumin seed

1/2 teaspoon ground coriander

1/4 teaspoon ground cinnamon

8 ounces bean curd -- bite-size pieces

2 red bell peppers -- cored, finely chopped

2 green bell peppers -- cored, finely chopped

4 carrots -- chopped

500 milliliters tomato puree -- (2 1/8-cup)

2 ounces currants

salt and freshly ground black pepper

1 1/3 cups couscous -- (8 ounces)

450 milliliters boiling water -- (1 7/8 cups)

 

1. Heat the oil in a large saucepan and gently cook the onion, then add the

garlic, cumin, coriander, and cinnamon and cook for a few minutes.

 

2. Add the bean curd to the pan and mix it in carefully but well. Add the red

and green bell peppers and carrots and cook slowly for 10 minutes.

 

3. Pour in the tomato puree, add the currants, and bring the mixture to a boil.

Cover the pan and simmer for 35-40 minutes. Season with salt and pepper to

taste.

 

4. Just before serving, tip the couscous into a large bowl, add 12 teaspoon

salt, and the boiling water. Soak for 5 minutes, then fluff with a fork, and

spoon onto individual plates or a large serving platter. Top with the spiced

bean curd and bell pepper sauce and serve hot.

 

nutritional breakdown per serving: calories 356, protein 13 g, fat 10 g

(saturated fat 1 g), carbohydrate 56 g

 

Description:

" preparation: 10 minutes; cooking: 55 minutes "

Source:

" Vegetarian Bible (2002 Readers Digest) "

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Per Serving (excluding unknown items): 491 Calories; 9g Fat (16.4% calories from

fat); 19g Protein; 88g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 624mg

Sodium. Exchanges: 3 Grain(Starch); 0 Lean Meat; 5 1/2 Vegetable; 1/2 Fruit; 1

1/2 Fat.

 

NOTES : Couscous is a delicate grain that needs a sauce or moist dressing;

otherwise, it can seem dry. Here it is served with a mildly spiced mix of bell

peppers and bean curd. A big advantage of bean curd is that it soaks up flavors

very quickly, as well as giving a nutritional boost to a dish. Put it in at the

beginning so that it can absorb the flavors and always mix it in carefully or

the pieces may break up. Serve this dish with a contrasting vegetable or salad.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0