Curried Tofu in Pita Bread

Curried Tofu in Pita Bread

Make sure your curry powder is less than six months old to ensure the best flavour! Using neutral-tasting canola oil helps those lively spices stand out. This dish is also great simply served with rice. Recipe courtesy of

  • Ingredients

    2 medium onions, cut in half lengthwise and thinly sliced (2)

    3 Tbsp canola oil (45 mL)

    1 Tbsp soy sauce (15 mL)

    2 cups sliced mushrooms (button, shiitake, oyster) (500 mL)

    1 large carrot, grated (1)

    2 cups thinly sliced purple cabbage (500 mL)

    3 Tbsp whole-wheat pastry flour (45 mL)

    2 tsp curry powder (10 mL)

    1 cup 2% milk, plain soy milk or rice milk (250 mL)

    8 oz firm tofu, pureed (250 g)

    1/2 tsp salt (2 mL)

    1/4 tsp coarsely ground black pepper (1 mL)

    6 round pita breads (4-inch/10-cm diameter) (6)

    1½ cups alfalfa sprouts (375 mL)

  • Directions

    1. In large frying pan over medium-high heat, sauté onions in 1 Tbsp (15 mL) of canola oil for about 5 minutes or until soft.

    2. Add soy sauce, mushrooms, carrot and cabbage, and cook 8 minutes more, stirring often.

    3. Meanwhile, in medium saucepan, heat remaining canola oil over medium heat. Whisk in flour and curry powder. Cook 2 minutes or until lightly browned.

    4. Whisk in milk gradually. Bring to boil, reduce heat and cook, whisking, for another 3-5 minutes or until thickened.

    5. Mix in puréed tofu and cook just long enough to heat through, about 2 minutes. Add salt and pepper.

    6. In large bowl, combine tofu curry sauce and vegetables.

    7. Heat oven to 350°F (180⁰C). Partially open pita pockets on one side and gently open to form pocket. Place pitas on baking sheet and cook in oven for 3 minutes, until lightly warm but not toasted.

    8. Stuff each pita with equal amount of curried tofu mixture and alfalfa sprouts. Serve.

Nutritional Analysis

Serving Size
1 pita pocket stuffed with 1/4 cup (60 mL) alfalfa sprouts and 3/4 cup (175 mL) of tofu curry
Total Fat
10 g
Saturated Fat
1 g
5 mg
400 mg
23 g
4 g
9 g