Recipes
Dinner

Tofu and green pea curry with basmati rice

Golden tofu and peas simmered in a spiced tomato and yogurt sauce, inspired by Indian mattar paneer, with basmati rice.

Tofu and green pea curry with basmati rice

Vegetarian Budget High protein

Prep
10 min
Cooking
25 min

Per serving

662 kcal

Protein
43 g
Carbs
80 g
Fat
23 g
Fibre
16 g

In these plans

Ingredients

3 servings

Check every ingredient for allergies and intolerances, and read product labels. Health and safety

  • Basmati or white rice, dry, basmati, rinsed 140 g ≈ ¾ cup
  • Olive oil 1 ½ tbsp 20 g
  • Firm tofu, cut into 2 cm cubes 450 g
  • Onion, finely chopped 240 g ≈ 1 ½ cups
  • Garlic, minced 6 cloves 20 g
  • Fresh ginger, grated 2 ½ tbsp 15 g
  • Curry powder 2 tbsp 10 g
  • Ground cumin 1 ½ tsp
  • Ground turmeric 1 tsp
  • Canned crushed tomatoes 450 g ≈ 1 ¾ cups
  • Salt ½ tsp
  • Frozen green peas 300 g ≈ 2 ¼ cups
  • Plain Greek yogurt (2%) 120 g ≈ ½ cup
  • Fresh cilantro, chopped 15 g ≈ 1 cup

Steps

  1. Bring the rice and 90 ml water to a boil, then cover and simmer over low heat for 12–15 minutes, until the water is absorbed.
  2. Heat the oil in a skillet over medium-high heat and cook the tofu for 6–8 minutes, turning, until golden. Set aside on a plate.
  3. Lower the heat to medium, add the onion and cook for 5 minutes, until soft and golden.
  4. Add the garlic, ginger, curry powder, cumin and turmeric and stir for 1 minute.
  5. Add the crushed tomatoes, salt and 60 ml (¼ cup) water and simmer for 5 minutes, until slightly thickened.
  6. Return the tofu to the pan with the peas and simmer 3–4 minutes, until the peas are hot.
  7. Off the heat, stir in the yogurt, sprinkle with cilantro and serve with the rice.

Tip: Stir in the yogurt off the heat so the sauce stays smooth.

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.

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