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Tofu tikka curry (ve)
A delicious. warming, plant-based curry with tofu chunks. Designed with school-aged children in mind, this recipe is nutritious, tasty, and planet-friendly. Portion sizes relate to a child of primary school age, please amend to suit your needs.
Ingredients
For the marinade:
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600 gextra-firm tofu, drained of liquid
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250 gplant-based yoghurt
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40 glemon juice
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4 glemon zest
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3.8 ggaram masala
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5.6 ggarlic granules
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4 gcumin
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4.6 gsweet smoked paprika
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2.5 gsalt
For the sauce:
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25 goil
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180 gonion diced
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200 gcourgette diced
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200 gbutternut squash grated
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17 gfresh grated ginger
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17 gtomato puree
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4 gcumin
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3.8 ggaram masala
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4.6 gsweet smoked paprika
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800 gchopped tomatoes plus tins used filled with water
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2.5 gsalt
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200 mlplant-based cream or yoghurt optional
Instructions
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Pat the tofu dry with a paper towel and slice into bite-sized pieces.
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Combine the marinade ingredients in a bowl, add in the tofu and coat well. Cover and leave for a minimum of 1 hour (or overnight in the fridge is even better).
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Preheat the oven to 220°C. Place the tofu on a lined baking tray and bake for 15 minutes, until the tofu browns on the edges and then set to one side.
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Next, prepare the sauce. Heat the oil in a large pan over a medium heat, and fry the onions, courgette and butternut squash until soft.
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Add the ginger paste and tomato puree and fry for 1 minute. Stir in the spices and add in the tomatoes, water and salt. Bring the sauce to the boil and simmer until the vegetables are cooked.
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Optional – add cream or yoghurt and combine.
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Finally, stir in the baked tofu and serve with rice, naan or chapati.
Notes
Key facts per serving:
Fibre: 3.4g
Protein: 9.5g
Saturated fat: 0.8g
Other nutrition facts: contains omega-3, vit B12, zinc, high in iron and calcium
Allergens: soya and sulphites
CO2 emissions: 0.56kg, low (B rated)
