Description
This tofu katsu curry is a delicious vegetarian dish, rich in plant-based proteins, fibre and many essential nutrients, including calcium, iron and zinc.
Ingredients
For the tofu
· 400g firm tofu
· 32g nut crumbs
· 1 large egg, beaten
For the curry sauce
· 1 tbsp olive oil
· 1 shallot, finely chopped
· 1 large carrot, chopped
· 1 medium leek, chopped
· 1 large garlic clove, finely chopped
· 2cm piece ginger, finely chopped
· 1 tablespoon Madras curry powder
· ½ teaspoon turmeric
· 200ml Alpro soya milk
To serve
· 160g basmati rice, cooked according to package instructions.
· 1 large cucumber, peeled into ribbons
· 1 carrot, peeled into ribbons
· 400g broccoli, steamed
Instructions
1. Heat oven to 200C (400F), then line a baking tray with parchment paper.
2. Chop tofu into thick cubes. Put the nut crumbs into one bowl and the beaten egg in another and season with a pinch of salt and black pepper. Dip each tofu piece into the egg, then nut crumbs, turning well until well-coated. Then carefully arrange tofu on the baking tray and bake in the oven for 25-30 minutes or until golden brown, turning them halfway through cooking.
3. Meanwhile, start cooking the curry sauce. Heat the oil in a pan and fry the onion, carrot and leeks until soft and beginning to caramelise. Add garlic, and ginger, and fry for another minute, then stir in curry powder and turmeric. Once the spices become fragrant, stir in the soya milk and simmer for 15 minutes. Season with salt and black pepper if necessary. Once the carrots and leeks are incredibly soft, blitz the mixture with a hand blender.
4. To serve, divide the rice between four bowls and top with curry sauce, tofu, broccoli, cucumber and carrots. Garnish with fresh coriander if you wish.
Notes
Swap tofu for chicken if you wish.
Nutrition
- Serving Size: Per serving
- Calories: 424
- Sugar: 7g
- Sodium: 103g
- Fat: 17g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 53g
- Fiber: 7g
- Protein: 21g