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Tofu Curry with Mushrooms

Preparation: 15 mins

Cooking: 40 mins

Serves 4, costs under £4.00

Ingredients

  • 1 (Firm) Pack (400g) Tofu
  • 1 Medium Sized (150g) Onion
  • 2 (6g) Garlic Cloves
  • 2 Tablespoons (20g) Vegetable Oil
  • 1 Teaspoons (3g) Ground Ginger
  • 25 Medium Sized (250g) Mushrooms
  • 1 (5g) Green Chilli
  • 1 Teaspoons (3g) Ground Turmeric
  • 1 Tablespoons (9g) Garam Masala
  • 1 Can (400g) Coconut Milk
  • 1 Reduced Salt (7g) Vegetable Stock Cube
  • 1 (1g) Ground Black Pepper
  • 6 ½ Tablespoons (260g) White Rice

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Cost Disclaimer

Please note the cost per serving may now be slightly higher due to rising prices in supermarkets.

Method

  1. Cut the tofu into 2cm cubes.
  2. Peel and chop the onion and garlic. Rinse or wipe the mushrooms and cut them in half.
  3. Wash the chilli and cut in half along the length of the chilli. Remove the seeds and the white bit that surrounds them and then finely chop the chillies. Wash hands immediately afterwards.
  4. Heat the oil in a large pan and gently fry the onion until soft and golden. Add the garlic and ginger and cook for 1 minute.
  5. Turn up the heat and add the mushrooms. Cook until slightly golden.
  6. Add the chilli, turmeric, garam masala and tofu then add the coconut milk and stir.
  7. Crumble the stock cube into the pan with the black pepper and stir. Simmer for about 20 minutes until curry begins to thicken.
  8. Cook the rice according to the instructions on the packet and serve hot with the curry.

Nutritional Information


Per 100g
Per 399g serving

Energy Kcals
108
429
Energy Kj
453
1,807
Protein
4.3g
17.1g
Total Fat
3.2g
12.6g
Saturated Fat
0.5g
1.9g
Carbohydrates
15.2g
60.5g
Total Sugars
1.8g
7.3g
NSP Fibre
0.4g
1.8g
Sodium
67mg
267mg
Salt
0.2g
0.7g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.