Clean out the Fridge – Goan Tofu Curry

Once a month I clean out the refrigerator, and make whatever I find into a soup or stew. Usually it’s veggies that I did not get around to cooking for one reason or another.

I love Indian food and cook it every week or so. A friend of mine studied and lived in India; she brought back some great recipes and methods for cooking Indian food. This recipe is a modification of two of her recipes.  One of my favorites is Goan Fish Curry from the Goa region of India. Out of the fridge I came up with a tofu and vegetable curry . I used cauliflower, yellow squash, onions, garlic, sweet peppers, carrots and a jalapeño pepper.

 I combined two recipes into one. This is a similar to Khatkhate, a fish stew famous in Western India.

 This recipe calls for tamarind and luckily a few weeks ago I found tamarind in a jar at the Asian market.  The other method is to soak the tamarind pods and strip the fiber strings off the pods. The paste in the jar is much easier to use.



Clean out the Fridge Goan Tofu Curry

1 package or extra firm Tofu

½ a cauliflower chopped

½ package of tiny cut carrots

½ package of frozen peas

1 medium red onion chopped

2 cloves garlic chopped

1 green chili seeded and chopped(add more to taste)

8 oz can of diced tomatoes

1 can coconut milk reduced fat

2 tablespoons tomato paste

2 teaspoons ground cumin

1 teaspoon coriander

Large handful of fresh cilantro chopped fine

1 teaspoon red chili flakes or more to taste

1 teaspoon garam masala

2 tablespoons tamarind paste or ¼ cup of juice

½ teaspoon salt

½ teaspoon ground black pepper

2 teaspoon turmeric

2 inch grated fresh ginger

2 tablespoons lemon or lime juice or vinegar

12 oz of free range veggie or chicken stock

1 tablespoon sesame oil or olive oil

¼ sweet red, yellow and orange pepper diced

1 medium yellow squash peeled and diced

Or put in your veggies of choice.


The key to cooking Indian food to is to know when to add the spices. A very commonly used spice is garam masala which is a combination of Indian spices and can be found in most health food stores. Tamarind can be found in an Asian or Mexican market. I like to use the liquid form not the pod. As for diabetics (I am one) the only real fat it the dish is the sesame oil and coconut milk. There are carbohydrates in the veggies but I divide this dish into 8-10 portions so the carbohydrates will be lower per serving.

In a food processor (I use mini processor) put in the jalapeno pepper, onion, garlic, lemon, lime juice and grated ginger. I have a little tip about ginger; I keep it in the freezer in a airtight bag, it so much easier to peel and grate. Pulse the mixture until it forms a wet paste. Put mixture into a deep pot, add all the spices at the same time keep stirring so the mixture does not burn or stick. It may take 5 minutes or more for the mixture to dry out and become paste like. Add the tablespoon of oil it will thin the mixture and it will smooth out. At this point add tomatoes, chicken or vegetable stock, vegetables, tomato paste and cook on medium heat until bubbling. Add coconut milk, stir until smooth, turn down heat to low and simmer for 20-30 minutes or until all the vegetables are done and stew is thick. Add in the tofu, cover and simmer a few more minutes. Serve with rice, top with the chopped cilantro leaves.Enjoy.


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