Tofu & spinach Curry
Recipe contributed by Atoshi and adapted by Lucy Jessop for TiffinWalli
Serves 4
Total time 30 minutes, plus marinating time
1 x 280g pack of extra firm tofu such as Tofoo brand (Naked), cut into 1-2cm cubes
2 tsp garam masala
1⁄2 tbsp rapeseed oil
1 onion, chopped
Whole spices: 2-3 cardamom pods,1 cinnamon stick, 1 bay leaf
1 green chilli, deseeded and chopped
1⁄4 tsp ground turmeric
1 tsp ground cumin
1/4 tsp red chilli powder
1 tsp ground coriander
1⁄4 tsp salt
4 garlic cloves, grated
50g piece ginger, grated
2 tbsp tomato puree
200g plain yogurt
150g fresh or frozen spinach, defrosted if frozen
To finish
1 tsp Kasuri methi (dried fenugreek leaves)
A handful of fresh coriander
1⁄2 lemon (optional)
METHOD
In a bowl toss the Tofu cubes in 1 teaspoon of the garam masala. Cover and set aside to marinate for 30 minutes or longer if you have time.
Heat the oil in a deep non-stick frying pan, add the tofu and stir-fry over medium-high heat for a couple of minutes, to lightly brown.
Add the onion with the cardamon, cinnamon stick, bay leaf and green chilli, cover with a lid and cook, stirring occasionally for 5-10 minutes until soft.
Add a splash of water, then stir in the turmeric, cumin, red chilli powder, coriander powder and salt, and sauté for 2-3 minutes.
Stir in garlic, ginger and tomato purée. Cook, stirring for 5 minutes over a medium heat.
Reduce the heat, add the yogurt and remaining garam masala, cook gently for a further 10 minutes before adding the spinach. Cook briefly to ensure the spinach stays vibrant green.
Garnish with kasuri methi and fresh coriander. Taste and add lemon juice if needed.
TIP – you can also add extra vegetables to this curry – try frozen peas, chopped green beans or mixed vegetables.
About this recipe
• vegetables such as onion, tomato and spinach – provide important fibre and vitamins.
• Tofu is made from soybeans - a healthy source of plant-based protein. Soy is the only ‘complete’ plant-based protein – which means it contains all 9 essential amino acids needs for the role of protein in the body. It is equivalent to meat.
• Eating 15g Soy protein daily has been proven to help lower ‘bad’ cholesterol and reduce blood fats – including soy in the diet therefore may help reduce your risk of developing high cholesterol and heart disease. This in turn, can help reduce risk of type 2 diabetes.
• Using less oil makes it much better for your overall health – makes this recipe lower in fat and calories.
• Using unsaturated oil – such as rapeseed is better for your heart health than ghee, butter/coconut oil. This type of fat reduces your risk of developing high cholesterol.
• Serving with brown rice and salad makes it very balanced and nutritious dish.
• Brown rice provides fibre and energy.
• Eating more vegetable and fish-based curries instead of red meat, helps reduce your saturated fat intake.
Yellow Rice
Serves 4
Total time 40 minutes
240g brown rice ( 2 x mugs)
1⁄2 tbsp rapeseed oil
1 onion, chopped
1 green and 1 red bell pepper, deseeded and chopped
1 green chilli, chopped (and deseeded if desired)
1 tsp ground cumin
1⁄4 tsp ground turmeric
2 tbsp
1/2 vegetable or chicken stock cube
Lemon juice to taste
1 tbsp Extra virgin olive oil
Toasted almonds or sesame seeds
Method:
Wash the rice a few times in cold water until it runs clear. Set aside
Heat the oil in a large saucepan with a lid. Add the onion, peppers and chilli.
Stir well to coat in the oil, cover and cook over a low heat for 5 minutes.
Remove the lid, stir in the spices and cook, stirring for 5 more minutes until beginning to soften.
Stir in the rice, stir-fry briefly without crushing and add 550ml of just boiled water from the kettle and the stock cube.
Stir, cover and cook for 25 minutes over a low heat, remove from the heat allow to stand, covered for 3 minutes, then fluff up with a fork – add a teatowe
underneath the lid to help catch the steam and absorb any excess water.
Add a squeeze of lemon to taste, drizzle with the oil and sprinkle with the toasted almonds or seeds if you like.
Chickpea salad
Serves 4
Total time 15 minutes
200g cherry tomatoes, chopped
1⁄2 cucumber, diced
1⁄2 red onion, very finely sliced
1 green chilli (optional), (deseeded if preferred), finely chopped
A knob of root ginger, peeled and finely sliced? Or grated
1 x 400g tin chickpeas, drained
1⁄2 -1 tsp cumin seeds
A pinch of Chat masala
1-2 tbsp lime juice
2-3 tbsp Extra virgin olive oil
A handful of fresh coriander or mint, roughly chopped (optional)
Method:
Combine the tomatoes, cucumber, onion, chilli, ginger and drained chickpeas in a large bowl.
Toast the cumin seeds in a dry frying pan until aromatic. Lightly crush with pestle and mortar. Transfer to a small bowl.
Add the chat masala, some black pepper, lime juice, oil and a pinch of salt, mix well with a fork.
Pour the dressing over the salad and toss to coat.
Check the seasoning. Stir in the fresh herbs if using.
Serve on the side of any curry or main dish.
