Vegetarian curry with tofu
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
- 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 (½ 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.
- 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.
- 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.
- 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).
- 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
- 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.