The protein cooking time listed in this recipe has been updated.
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Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 1 onion
-
200g passata(tomatoes, salt, citric acid)
-
½ tsp ground allspice(Pimento (Ground Allspice))
-
560g tofu (Soya)(Tofu (Water, Soya Beans, Nigari))
- 1 handful of fresh coriander
- 2 tbsp tomato purée
-
1 tbsp West Indian spice mix (Mustard)(cayenne pepper, coriander, turmeric, paprika, ginger, cumin, black pepper, onion powder, chilli flakes, mustard powder, fennel)
- 160g green beans
-
500g steamed wholegrain pilau basmati(Brown Basmati Rice – Steamed, Onions, Sunflower Oil, Acacia Fibre, Salt, Cumin Seeds, Natural Flavourings, Fenugreek, Black Pepper)
- 40g creamed coconut
- 2 pepper
-
4 tsp ginger & garlic paste(Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 180g Tenderstem broccoli
Allergens
Contains:
Soya, Mustard
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 105Kcal | 563Kcal |
| 439kJ | 2354kJ | |
| Fat | 4.8g | 26g |
| of which saturates | 1.6g | 8.8g |
| Carbohydrates | 9g | 47g |
| of which sugars | 2.2g | 12g |
| Protein | 5.8g | 31g |
| Salt | 0.13g | 0.67g |
| Fibre | 2.8g | 15g |
Vegan
Ready in 20
High protein
1/3 daily fibre
6 plants
West Indian-style Tofu & Coconut Curry
Take a trip to the West Indies with this colourful curry, starring hearty filling tofu, sizzled till crisp and golden. Serve with a vibrant curry, packed with a rainbow of veg like peppers, green beans and tenderstem broccoli. Ready-to-go steamed pilau basmati makes the cooking - and eating even easier.
Cooking Instructions
Cooking Instructions
- Roughly dice the onion. Heat a large frying pan with 1/2 tbsp oil on medium-high heat. Add the onion and cook for 4-5 mins, until softened. Meanwhile, trim the broccoli and green beans and halve widthways.
- Drain the tofu, pat dry with paper towel and cut into 2cm cubes. Heat another large frying pan with 1/2 tbsp oil on medium-high heat. Add the tofu and cook for 6-8 mins, turning occasionally, until crisp and golden.
- Dice the pepper into 2-3cm chunks and add it to the onion pan. Cook for 3 mins. Add the tomato puree, ginger and garlic paste, allspice and West Indian spice mix. Cook for 1 min, then add the creamed coconut, passata, broccoli, green beans and 400ml hot water. Bring to a boil, then simmer for 8-10 mins, until the vegetables are soft and the curry thickens.
- Add the tofu to the curry. Reheat the tofu pan on medium-high heat. Add the rice and break it up with a wooden spoon. Add a splash of water and cook for 2-3 mins, until piping hot. Season with sea salt and black pepper.
- Roughly chop the coriander and stir half through the curry. Season with sea salt and black pepper to taste.
- Serve the curry in bowls alongside the rice. Garnish with the remaining coriander.
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