Tofu and vege satay curry

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

This super healthy tofu and vege satay curry is easy to make and on the table in 30 minutes, the perfect thing to curl up with on a chilly afternoon.

Serves: 2

Time to make: 30 mins

Ingredients

More weights & measures

⅔ cup brown rice
2 tablespoons peanut butter
2 teaspoons curry powder
⅓ cup light coconut milk
1 teaspoon reduced-salt soy sauce
2 teaspoons sesame oil
2 spring onions, chopped
1 clove garlic, chopped
2 carrots, chopped
2 courgettezucchiniXszucchini, summer squashX, chopped
2 cups prepared slaw mix (without dressing)
200g firm tofu, cut in 2cm cubes
½ cup roughly chopped fresh coriandercilantroX, plus extra, to garnish
chilli flakes or sliced fresh chilli, to taste (optional)

Instructions

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In a pot cover rice with 1 1/2 cups water. Cover pot and bring to the boil. Turn down to low and cook for 25 minutes until rice is tender and water is absorbed.
Meanwhile, in a small jug or bowl place peanut butter, curry powder, coconut milk and soy sauce and mix well with a fork. Set aside.
In a pan or wok heat 1 teaspoon of the sesame oil over a medium-high heat. Add spring onions and garlic and cook, stirring, for 1 minute. Add carrots and courgette and cook for 2 minutes. Add slaw and stir-fry briefly to combine. Remove from pan and set aside.
Add remaining teaspoon of sesame oil to pan. Add tofu and cook, stirring, until browned. Add veges back into pan, add coconut milk mixture and ½ cup water. Bring to a simmer and cook for a few minutes until curry sauce has thickened slightly. Add more water if necessary. Add coriander at last minute, then remove from heat.
Divide curry between 2 serving plates and serve with rice. Garnish with extra coriander and chilli, if desired.

Variations

Make it gluten free: Use gluten-free soy sauce and check curry powder and tofu are gluten free.

HFG tip

This recipe is from our Vegetarian weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meat-free meals for two, for under $67. Just grab the shopping list and get dinner done!

Nutrition Info (per serve)

Calories 572 cal

Kilojoules 2390 kJ

Protein 21 g

Total fat 21 g

Saturated fat 5 g

Carbohydrates 70 g

Sugar 16 g

Dietary fibre 13 g

Sodium 170 mg

Calcium 230 mg

Iron 9.5 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.