Dinner Ideas
Tofu and Vegetable Coconut Curry
A South Indian style curry with tofu, beans and carrot in a light coconut gravy. Serve with a small portion of rice or on its own.
300
kcal
20g
protein
16g
carbs
18g
fat
Per serving · makes 2 · 30 minutes
Ingredients
- •200 g firm tofu, cubed
- •1 carrot, sliced
- •A handful of green beans
- •Half cup thin coconut milk
- •1 onion, sliced
- •1 tomato, chopped
- •1 tsp ginger-garlic paste
- •8 curry leaves
- •1 tsp mustard seeds
- •1 tsp coriander powder, half tsp turmeric, half tsp red chilli
- •2 tsp oil
- •Salt, coriander
Method
- 1.Pan-fry the tofu cubes in one tsp of oil until golden on two sides. Set aside.
- 2.In the same pan, heat the rest of the oil, pop the mustard seeds, add curry leaves and onion. Fry until soft.
- 3.Add ginger-garlic paste, tomato and the powdered spices. Cook until the tomato breaks down.
- 4.Add the carrot, beans and half a cup of water. Cover and simmer 8 minutes.
- 5.Add the coconut milk and the tofu, simmer 3 more minutes, and finish with coriander.
Coach’s note
Thin coconut milk (the second press, or the tinned kind diluted one to one with water) gives the flavour at a third of the fat of thick coconut cream.
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