Firm tofu in a coconut and tomato curry with spinach and onion, over brown rice. Vegan, twenty minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in20 minutes
- Prep6 min
- Cook14 min
- Serves1
Ingredients
- 180 g firm tofu
- 100 ml coconut milk (canned)
- 150 g tomatoes, chopped or crushed (canned)
- 80 g spinach
- 50 g onions
- 170 g brown rice (cooked weight)
- 6 g olive oil
Method
- Press and cube the tofu. Dice the onion and chop the tomatoes.
- Fry the tofu in the olive oil over high heat for five minutes until golden, then set aside.
- In the same pan, cook the onion for three minutes. Add a tablespoon of curry paste or powder and stir for thirty seconds.
- Add the tomatoes and coconut milk and simmer for five minutes. Return the tofu, stir in the spinach until it wilts, season, and serve over the rice.
What this plate gives you
This is the largest dinner in the library at 805 calories, 40 percent of a 2,000-calorie day, because 100 ml of canned coconut milk is about 180 calories of fat on its own and the tofu adds more: 45 g of fat in all. The tofu gives about 30 g of the 43 g of protein and the rice and vegetables the 12 g of fibre. Made with light coconut milk it drops to about 690 calories with the same protein. Fry the tofu first and add it back at the end, so it stays firm in the sauce.
Swaps
- Light coconut milk: about 110 calories fewer.
- Chickpeas for half the tofu: more fibre, less protein.
- Curry paste instead of powder: no change worth counting.
Keeping it
The curry keeps four days in the fridge and freezes for three months; the tofu softens a little on reheating.
