Pumpkin and tofu satay
heartfoundation.org.au|Helpline 13 11 12

Pumpkin and tofu satay

15 minutes (15 minutes)
To cook pumpkin in microwave, place in a microwave safe bowl. Cover and cook on High for about 3 ½ minutes.
Light and Creamy evaporated milk is available from the long life milk aisle in supermarkets.
Replace coriander with basil, if preferred.
  • 600g (1/2 medium) butternut pumpkin, peeled, cut into 3cm pieces
  • 175g firm tofu, cut into 1cm thick strips
  • 3 teaspoons canola oil
  • 1 medium onion, cut into thin wedges
  • 3 teaspoons curry powder
  • 1 cup light and creamy evaporated milk
  • ¼ cup no added salt, no added sugar, crunchy peanut butter
  • 2 tablespoons salt-reduced soy sauce
  • 200g green beans, halved
  • 2/3 cup chopped fresh coriander
  • Steamed brown rice and lime wedges, to serve
  1. Boil, steam or microwave pumpkin under almost tender (don’t overcook). Drain.
  2. Drain tofu on paper towel to absorb excess moisture.
  3. Heat oil in a large, non-stick frying pan over a medium-high heat. Add tofu and onion. Cook for about 4 minutes, stirring occasionally, until lightly golden.
  4. Add pumpkin and curry powder. Cook, stirring a further 1 minute.
  5. Stir in evaporated milk, peanut butter, soy sauce and ¾ cup water. Bring to the boil.
  6. Stir in beans. Gently boil for 3-4 minutes, stirring occasionally, until beans and pumpkin are tender and mixture has thickened.
  7. Stir in coriander. Serve with brown rice and lime wedges. Garnish with extra coriander sprigs, if desired.

 

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