Tofu and chickpea coconut curry
This high fibre curry with rice noodles is easy to make and is ready in thirty minutes.
Serves: 4
Time to make: 30 mins
Total cost: $18.00 / $4.50 per serve
(at time of publication)
Ingredients
- 2 onions, sliced
- 300g firm tofu, drained, cut in chunks
- 4 teaspoons curry powder
- ½ x 400g can light coconut milk
- 400g can no-added-salt chickpeas, rinsed and drained
- 1 tablespoon cornflour
- 500g frozen stir-fry vegetables
- ½ cup fresh coriander, plus extra to serve
- 200g rice noodles
- lime, to garnish
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Instructions
1 Spray a frying pan with oil and set over a medium heat. Add onions and cook until softened and lightly golden.
2 Stir curry powder into onions. Cook for a further 2 minutes.
3 Add tofu and toss to coat with the curry spices. Cook for 2 minutes. Add coconut milk, ½ cup water and chickpeas. Simmer for 5 minutes, covered. Mix cornflour with a little of the sauce to make a paste and then stir into the pan. Cook, stirring, until sauce has thickened.
4 Add veges and coriander and cook for a final 5 minutes, stirring occasionally.
5 Meanwhile, in a large bowl, place noodles and pour over boiling water to cover. Leave for 5 minutes, then drain.
6 To serve, divide noodles and curry among 4 bowls. Sprinkle with extra coriander and lime, if desired.
Variations
Make it gluten free: Check curry powder, cornflour and tofu are gluten free.
Make it vegan: Check the rice noodles are vegan.
HFG tip
You can replace the frozen stir-fry veges with a 500g mix of chopped veges, such as capsicum, carrots and mushrooms.
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 499cal
-
Kilojoules 2090kJ
-
Protein 22g
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Total fat 13g
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–Saturated fat 5g
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Carbohydrates 65g
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–Sugars 13g
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Dietary fibre 11g
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Sodium 130mg
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Calcium 240mg
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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.
