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Vegetarian curry with tofu

(7 ratings)

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Easy vegetable curry, Change4Life
Easy vegetable curry, Change4Life
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Cheap as chips

Cooking for veggies doesn't have to be boring. Spice up the evening with this simple-to-make curry packed with fresh vegetables for an unforgettable dinner

Ingredients

  • 1tbsp vegetable oil
  • 1 large onion, chopped
  • 1 eating apple, cored and chopped
  • 1 garlic clove, crushed
  • 2tbsp balti curry paste
  • 2 carrots, sliced
  • 400g can chopped tomatoes
  • 150g cauliflower or broccoli, broken into florets
  • 200g canned chickpeas, drained
  • 150g marinated tofu pieces
  • 300ml ( pint) vegetable stock
  • 200g brown long grain rice (or use white long grain rice)
  • 50g frozen peas, thawed

You can substitute Quorn pieces for the marinated tofu and instead of chickpeas, use 200g potatoes cut into small chunks.

Method

  1. Heat the vegetable oil in a large saucepan. Add the onion, apple and garlic and stir-fry for 2-3 mins. Stir in the curry paste and cook for a few seconds.
  2. Add the carrots, tomatoes, cauliflower or broccoli, chickpeas, tofu and stock. Simmer, partially covered, for 25-30 mins, adding a little extra stock or water if the curry looks like it is getting too dry.
  3. At the same time, cook the brown rice in gently boiling water for 25-30 mins, or until tender. (If you are using white rice, it will only take 12 mins to cook).
  4. Add the peas to the curry and heat for a few moments. Season with some pepper, if needed. Drain the rice thoroughly and serve with the curry.

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Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 386(kcal)
  • Fat 11.0g
  • Saturates 1.0g
  • Sugars 14.0g
  • Salt 0.8g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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