Tandoori tofu with carrot pickle
This vegetarian meal for one is full of flavour and is ready in only twenty minutes!
Serves: 1
Time to make: 20 mins
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)
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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.
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.
Nutrition Info (per serve)
-
Calories 575 cal
-
Kilojoules 2410 kJ
-
Protein 27 g
-
Total fat 27 g
-
Saturated fat 4 g
-
Carbohydrates 55 g
-
Sugar 14 g
-
Dietary fibre 11 g
-
Sodium 710 mg
-
Calcium 380 mg
-
Iron 5 mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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