Tofu Curry

IngredientsQtyProteinFatCHO
Tofu, firm - cut into cubes
500g
65
30
5
Olive oil, virgin cold pressed - 1 tablespoon
20g
0
18
0
Mustard seeds - 1 teaspoon
1 tsp
0
0
0
Cumin seeds - 1 teaspoon
1 tsp
0
0
0
Garamasala - 1 teaspoon
1 tsp
0
0
0
Turmeric powder - 1 teaspoon
1 tsp
1
1
1
Onion, chopped - 1 med
120g
2
0
5
Celery, chopped - 2 stalks
200g
2
0
4
Tomatoes, canned - 1 x 400g tin
400g
4
1
16
Coconut milk, 20% fat - 200ml
200ml
3
40
5
Green peas, frozen - 1 cup
160g
4
0
13
Carrots, sliced - 1 medium
120g
1
0
6
Broccoli, florets - 2 cups
120g
5
0
5
Mushrooms, sliced - 200g
200g
5
0
8
Salt and pepper to taste
n/a
0
0
0
Chilli powder, to taste (optional)
n/a
0
0
0

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Rice, basmati - 1/3 cup cooked
50g
1
0
13
Rice, basmati - 2/3 cup cooked
100g
2
0
26
Bread - 1 x medium slice
30g
2
0
12

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0

Serves - 4
per Serve - main ingredients only:     360 cal   /   1500 kJ  


Preparing the Curry

Combine the spices (mustard seeds, cumin seeds, turmeric and garam masala) in a small bowl. Heat the olive oil and add the spices and stir till they sizzle. Then add the onion and celery and stir to coat with the spices. Gently fry for a few minutes. Next add the tofu cubes, can of tomatoes and coconut milk. Simmer for 15 minutes. Then add the rest of the vegetables, season to taste, then cover and simmer until vegetables are tender.  


To Serve

This meal is complete on it's own, or serve with rice. Garnish with fresh corriander if you have some available.


 

  • Prep time - 30mins
  • Cooking time - 40mins
  • Serves - 4

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