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Tandoori tofu with carrot pickle
Mains

Tandoori tofu with carrot pickle

Serves: 1
Time to make: 20 mins

Total cost: $ 4.50 / $ 4.50 per serve

(at time of publication)


Ingredients

  • ½ teaspoon sugar
  • 2 tablespoons rice wine or cider vinegar
  • 1 carrot, peeled in ribbons
  • 150g tofu, cut in 2cm cubes
  • 2 tablespoons tandoori paste
  • 1 cup broccoli florets
  • spray oil
  • ¼ cup brown rice
  • 1 teaspoon toasted sesame seeds
  • 1 teaspoon sriracha or other chilli sauce
  • fresh coriander to garnish (optional)

  • Instructions

    1 Preheat oven to 180°C. Line a baking dish with baking paper. In a bowl, combine sugar and vinegar and add carrot. Set aside to pickle.

    2 In a small bowl, toss tofu cubes in tandoori paste to coat. Place on prepared baking dish. Add broccoli, spray with oil and bake for 15 minutes.

    3 Prepare rice following packet instructions.

    4 Serve tofu and broccoli on rice with carrot pickle. Sprinkle with sesame seeds and chilli sauce. Garnish with coriander if using.

    Nutrition Info (per serve)

    • Kilojoules 2410kJ

    • Calories 575cal

    • Protein 27g

    • Total fat 27g

    • –Saturated fat 4g

    • Carbohydrates 55g

    • –Sugars 14g

    • Dietary fibre 11g

    • Sodium 710mg

    • Calcium 380mg

    • Iron 5mg

    Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

    Variations

    Make it gluten free: Check cider vinegar, tofu, tandoori paste and sriracha or chilli sauce are gluten free.

    Make it vegan: Check tandoori paste and sriracha or chilli sauce are vegan.

    HFG tip

    Reserve leftover pickle for another meal – it will keep in the fridge for a week.

    NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

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    Author: Niki Bezzant - Editor-at-large
    Photographer: Bryce Carleton
    First published: Apr 2019

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