Easy, healthy recipes tested for you weekly at the Sargent Choice Test Kitchen
Stephanie Chen, Graduate Dietetics Student, SAR ’19
About the Sargent Choice Test Kitchen: We’re all about making healthy taste delicious here at Sargent Choice. That’s why we’ve teamed up with the Boston University Nutrition and Dietetics Club to offer a special edition of the Test Kitchen. The club members came up with a trendy recipe idea which was developed by Sargent Choice Registered Dietitians Jennifer Culbert and Jordan Badger. Feedback from this Test Kitchen will get incorporated into future Sargent Choice recipes and helps shape the face of healthy dining at BU.
Just before winter break, the BU Nutrition and Dietetics Club partnered with Sargent Choice to make a vegan pineapple tofu curry bowl. With additional help from the BU Human Physiology club, we had a great time testing out this new recipe and enjoying time with friends before we begin studying for finals.
What we liked:
- The recipe was easy to follow, though making such a large batch was a challenge (we doubled the recipe). Be prepared with large pots and pans to make preparation easier.
- Everyone loved the flavor of the pineapple chunks and raisins that were scattered throughout the curry and agreed that even more of each could have been added! They gave mini bursts of sweetness that were very palatable.
- Just one serving of the recipe was very filling for most! The protein-packed quinoa and tofu provided adequate satiety.
What we would change:
- The flavor profile of the curry was not as bold as it could have been. We received suggestions for more curry powder and spices such as Thai basil, cumin, paprika, or Serrano peppers (for those who like it hot).
- In addition, cooking the onions on high heat first—without adding the other vegetables—would allow it to caramelize and obtain a stronger flavor. Another idea was to add tomato paste on top of the diced tomatoes, to have a stronger tomato flavor.
- Finally, the curry tended to have the same texture throughout, rather soft and tender (including the quinoa we served it over). Some suggested that we add in nuts such as cashews for more of a crunch.
This plant-based curry bowl is packed with nutrition:
- Complete protein from the quinoa and tofu
- Vitamin A and C from the tomatoes
- Vitamin K from the cauliflower
- Anti-inflammatory benefits from the onion, curry powder, and garlic
Sargent Choice Vegan Pineapple Tofu Curry
Recipe modified from https://www.cleaneatingmag.com
Yield: Approximately 8 servings
1/4 cup all-purpose whole-wheat flour
2 teaspoons curry powder, divided
1 12oz package extra-firm tofu (drained and cut into 1-inch cubes)
1 tablespoon vegetable oil, divided
1 3/4 cups light coconut milk
1 teaspoon cornstarch
2 cups green bell pepper, chopped
1 cup onion, chopped
3 cups cauliflower
2 cloves garlic, minced
1 8 oz can pineapple (drained, cut into 1/2-inch pieces)
1 14 oz can diced tomatoes
3 tablespoons unsweetened raisins
2 teaspoons hot sauce (such as Sriracha)
1/3 cup chopped fresh cilantro, divided
2 tablespoons fresh lime juice
Kosher salt and fresh ground black pepper, to taste
1 cup cooked quinoa
- In a medium bowl, combine whole-wheat flour, 1 tsp curry powder, salt and black pepper. Add tofu, tossing to coat.
- In a large nonstick skillet, heat vegetable oil on medium-high. Add tofu and cook, stirring occasionally, until lightly crisp on all sides (about 5 minutes). Transfer to a plate.
- Reduce skillet heat to medium and add oil, green pepper, cauliflower, onion and garlic and cook until tender, stirring occasionally (about 3 minutes).
- Stir in pineapple, tomatoes and their juices, raisins, 1 tsp curry powder and hot sauce. Bring to a boil. Add in tofu and reduce to a simmer. Cover and cook for 10 minutes.
- In a separate medium bowl, whisk coconut milk and cornstarch; stir into skillet and cook until thickened and bubbly (about 1 minute). Reduce heat to low and simmer for 2 more minutes. Stir in lime juice and half of cilantro.
- Serve over quinoa, sprinkling top with remaining cilantro. Enjoy!