Humble, simple, nourishing with a great balance of protein from tofu, plus fibre, iron and magnesium; carbohydrates from delicious basmati rice; and your veggie hit, without any fuss.
ONE PAN TANDOORI TOFU AND VEGGIE PACKED COCONUT BASMATI
Serves 4-6
Gluten free : Dairy free (opt) : Vegetarian : Vegan
400g hard tofu
2 tablespoons good quality tandoori paste
1 tablespoon coconut oil
1 medium brown onion, peeled and finely diced
2 cloves garlic, peeled and sliced
1 teaspoon ground cumin
1 teaspoon ground coriander
300g cooked mung beans or another cooked legume of choice
2 cups basmati rice, rinsed
1 cup frozen peas
1 cup frozen green beans
500ml vegetable stock
250ml coconut milk
To serve : natural greek, plain or coconut yoghurt, mango chutney (opt), chopped coriander, chilli flakes (opt)
Heat oven to 200C (fan forced). Cut tofu into 2cm cubes, place in a bowl, add the tandoori paste and toss to coat (it is easier to get your hands in at this stage) and set aside to marinate whilst you’re prepping the veggie rice. Add coconut oil to a large stove to oven proof casserole dish, then add chopped onion and garlic and cook until translucent, around 4-5 minutes. Sprinkle spices around the pan and cook 1 minute, until aromatic. Then add cooked mung beans, basmati rice and frozen vegetables to the pan and toss. Pour the coconut milk and stock in, season with salt and pepper, stir gently once again and then place in oven to cook for 40 minutes (no cover or lid required). After 40 minutes add the tandoori tofu to the top and cook a further 15-20 minutes or until tofu is warmed through and basmati rice is fluffy. Serve with dollops of yoghurt or raita, chopped coriander, mango chutney (if desired) and a sprinkle of chilli.
