Tofu is traditionally used a lot in East Asian and Southeast Asian dishes. It can be soft, firm or extra firm. It has 76 calories; <5g fat; and 8g protein per 100g.
Try this recipe:
1 x 480g block of firm tofu
3Tbs garam masala
2Tbs red chilli powder (optional)
2Tbs soybean oil
1 large onion, sliced
1Tbs ginger, minced
2 x 410g can diced tomatoes
½ cup frozen peas
Salt to taste
1 ½ cup soymilk
Remove tofu from package, drain, press wrap it with paper towels, place a heavy can/plate on top and let it stand for half an hour)
Heat 1Tbs oil in a non-stick pan: add onion, ginger and garlic. Stir often til onion starts to brown (4-6min), and add 1tsp turmeric, 1Tbs garam masala, and 1Tbs red chilli powder. Cook for 1-2minutes, and then add canned tomatoes.
Stir everything together, and cook 5-8minutes.add frozen peas, and simmer for 1-2minutes.The mixture becomes thick once cooked. At this point remove from the heat, and once cooled down, puree it, and set aside.
Discard the water from the tofu and cut into cubes. Toss in remaining spices and cornstarch to coat tofu pieces evenly.
Heat another pan with 1Tbs oil. Pan fry tofu 2-3 minutes on each side until it is evenly browned on all sides.
Simmer the tomato puree over low heat and slowly transfer the pan fried tofu into the skillet until heated through.