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Easy Tofu Saag with Coriander Quinoa
It's your favourite Indian dish, made the Mindful Chef way. Crispy bites of protein-rich tofu. Ginger, garlic, tomatoes and a Sri Lankan spice blend come together to form a quick and delicious curry sauce. Baby spinach and green peas to bring the veg. A fibre-rich side of quinoa to soak up all the flavours. What's not to love?
Ready in 20
High protein
1/3 daily fibre
7 plants
Low sat fat
Serving size
Ingredients
- 1 handful of fresh coriander
- 1 shallot
- 80g baby spinach (use half)
- 1 tbsp Sri Lankan spice blend (Coriander, Fenugreek, Cumin, Fennel, Cayenne Pepper, Cinnamon, Cardamom, Curry Leaves, Clove)
- 1 tsp cumin seeds
- 100g seasonal mixed tomatoes
- 4 tsp ginger & garlic paste (use half) (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 280g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 150g peas
- 1 chilli (use half)
- 80g quinoa (quinoa (100%))
- 1 unwaxed lemon (use half)
Nutritional Information
Calories: 975
Protein: 72g
Carbs: 83g
Fat: 41g
Ingredients
- 1 handful of fresh coriander
- 150g peas
- 80g quinoa (quinoa (100%))
- 280g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 100g seasonal mixed tomatoes
- 80g baby spinach
- 1 shallot
- 1 unwaxed lemon
- 1 chilli
- 1 tbsp Sri Lankan spice blend (Coriander, Fenugreek, Cumin, Fennel, Cayenne Pepper, Cinnamon, Cardamom, Curry Leaves, Clove)
- 1 tsp cumin seeds
- 4 tsp ginger & garlic paste (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
Nutritional Information
Calories: 527
Protein: 37g
Carbs: 45g
Fat: 23g
Easy Tofu Saag with Coriander Quinoa
It's your favourite Indian dish, made the Mindful Chef way. Crispy bites of protein-rich tofu. Ginger, garlic, tomatoes and a Sri Lankan spice blend come together to form a quick and delicious curry sauce. Baby spinach and green peas to bring the veg. A fibre-rich side of quinoa to soak up all the flavours. What's not to love?
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Cooking Instructions
- Boil a kettle. Heat a small saucepan filled with salted boiling water on a high heat. Add the quinoa and boil for 13-14 mins, until cooked, then drain.
- Drain the tofu, pat dry with paper towel and cut into 3cm cubes, put into a small bowl and toss with half the spice blend. Heat a medium frying pan with 1 tsp oil on a medium heat. Cook the tofu for 8-10 mins, turning occasionally, until golden. Season with sea salt, then remove from the pan.
- Meanwhile, finely slice the shallot. Finely dice the chilli (remove the seeds for less heat). Roughly chop the coriander. Zest and quarter the lemon. Halve the tomatoes.
- Reheat the empty frying pan over a medium-high heat with 1 tsp oil. Add the shallot, garlic and ginger paste, cumin seeds, the remaining spice blend and chilli (to taste). Cook for 2-3 mins, until softening and fragrant. Add the tomatoes, cook for 2 more mins, then return the tofu to the pan along with the spinach and peas. Cook, stirring, for 3-4 more mins, until the peas are hot and the spinach is wilted.
- Stir half the coriander through the quinoa and the other half through the tofu saag. Season the saag with a squeeze of lemon juice and a pinch of sea salt and black pepper.
- Serve the quinoa in a bowl with the tofu saag on top. Garnish with the lemon zest.
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