Tofu & Pea Masala with Rice

Per serving

Calories

621

Protein

38 g

Carbs

70 g

Fat

21 g

Fibre

12 g

Vitamins and minerals, % of a day’s needs

• Iron44%
• Vitamin D0%
• B120%
• Zinc43%
• Magnesium39%
• Omega-323%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 300 g Firm tofu
• 200 g Frozen peas
• 250 g Cooked rice
• 200 g Canned tomatoes
• 100 g Onion, finely chopped
• 20 g Ginger-garlic paste
• 2 tsp Garam masala
• 1 tsp Ground turmeric
• 1 tbsp Vegetable oil
• 15 g Fresh coriander, chopped
• 1 tsp Salt

Method

1. 1

   Warm 1 tbsp vegetable oil in a frying pan over medium heat and cook the 100g of finely chopped onion for 4 minutes, until the edges start to catch.

2. 2

   Stir in the 20g ginger-garlic paste, 2 tsp garam masala and 1 tsp ground turmeric and cook over medium heat for 1 minute, until the pan smells toasted and the paste darkens.

3. 3

   Pour in the 200g of canned tomatoes with 1 tsp salt and cook over medium heat for 4 minutes, until the sauce darkens and thickens.

4. 4

   Cut the 300g of firm tofu into 2cm cubes, fold them in with the 200g of frozen peas and cook over medium-low heat for 5 minutes, until the peas are bright and the tofu is heated through.

5. 5

   Warm the 250g of cooked rice through, divide it between two bowls, spoon the masala over and scatter with the 15g of chopped coriander.