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
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.
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 575cal
-
Kilojoules 2410kJ
-
Protein 27g
-
Total fat 27g
-
–Saturated fat 4g
-
Carbohydrates 55g
-
–Sugars 14g
-
Dietary fibre 11g
-
Sodium 710mg
-
Calcium 380mg
-
Iron 5mg
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.
Photographer: Bryce Carleton
Last updated date: 27 July 2021
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
