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)
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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 575cal
-
Kilojoules 2410kJ
-
Protein 27g
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Total fat 27g
-
–Saturated fat 4g
-
Carbohydrates 55g
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–Sugars 14g
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Dietary fibre 11g
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Sodium 710mg
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Calcium 380mg
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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.
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.
