Mango Chutney Glazed Tofu

with Pilaf Rice

35 minutes

Ingredients

North Indian Style Spice Mix

1 sachet

Lemon

0.5 unit(s)

Vegetable Stock Paste

10 grams

Echalion Shallot

1 unit(s)

Garlic Clove

1 unit(s)

Smoked Tofu

225 grams

Basmati Rice

150 grams

Olive Oil

1 tbsp

Mango Chutney

2 sachet

Water for the Rice

300 milliliter(s)

Green Beans

80 grams

Medium Tomato

2 unit(s)

Nigella Seeds

1 sachet

Utensils

Saucepan
Garlic Press
Lid
Frying Pan

Nutritional Information

Per Serving

Energy (kJ):

2397 kJ

Energy (kcal):

573 kcal

Fat:

13 g

of which saturates:

5 g

Carbohydrate:

89 g

of which sugars:

27 g

Protein:

23 g

Salt:

2.5 g

Per 100g

Energy (kJ):

560 kJ

Energy (kcal):

134 kcal

Fat:

3.04 g

of which saturates:

1.17 g

Carbohydrate:

20.79 g

of which sugars:

6.31 g

Protein:

5.37 g

Salt:

0.58 g

Instructions

Step 1

Halve, peel and thinly slice the shallot. Peel and grate the garlic (or use a garlic press). Trim the green beans then chop into thirds. Drain the tofu then chop into 2cm chunks.

Step 2

Heat a splash of oil in a saucepan over medium heat. Add the shallot, stir and cook until softened, 3-4 mins. Add the garlic, green beans, curry powder and half the nigella seeds, stir and cook for another minute.

Step 3

Next add the rice and stir to coat in the spices. Pour in the cold water (see ingredients for amount), stir in the vegetable stock paste, cover with the lid and bring to the boil on medium-high heat. Once boiling, turn the heat down to its lowest setting. Cook for 10 mins, then remove from the heat. Leave for another 10 mins. The rice will finish cooking in its own steam.

Step 4

Meanwhile, chop the vine tomatoes into small chunks and pop into a bowl. Halve the lemon. Dress the tomatoes with a squeeze of lemon juice and the oil (see ingredients for amount), season with salt and and keep to one side.

Step 5

Heat a splash of oil in a frying pan over high heat. When the oil is hot, add the tofu pieces and stir-fry until golden brown and crispy all over, 8-10 mins, adjusting the heat if necessary. Toss the tofu frequently to make sure it browns on all sides. When golden, season with salt and squeeze on the mango chutney and stir gently to coat. Sprinkle on the remaining nigella seeds. Remove from the heat.

Step 6

Fluff the rice up with a fork. Add the tomato salsa and stir in gently. Season to taste with salt, pepper and lemon juice. Share the rice between your bowls and top with the tofu pieces. Spoon the warm mango chutney all over and enjoy!