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Courgette & Tofu Curry [vegan] 2020 © Annabelle Randles | The Flexitarian

Courgette & Tofu Curry [vegan]

Cooked in a light and fragrant coconut and tomato sauce, this courgette & tofu curry makes a hearty main course that the whole family can enjoy.
4 from 2 votes
DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegan Recipes
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Curries
Cuisine Indian
Servings 4 people
Calories 428 kcal

Equipment

  • saucepan

Ingredients
 
 

  • olive oil
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • 1 tsp turmeric
  • 1 tsp yellow mustard seeds
  • 1/2 to 1 tsp cayenne pepper
  • 1 thumb freshly grated ginger root
  • 1 onion
  • 3 garlic cloves
  • 2 Tbsp tomato puree
  • 1 red pepper
  • 300 g tomatoes
  • 500 g courgettes
  • 400 ml coconut milk
  • 400 ml vegetable stock
  • 300 g firm tofu
  • 400 g can chickpeas
  • juice of 1 lemon
  • salt

TO SERVE:

  • fresh coriander
  • red chilli
  • naan bread
  • rice

Instructions
 

  • Heat some olive oil in a large saucepan. Add ground coriander, ground cumin, turmeric, yellow mustard seeds, cayenne pepper. Heat and stir until mustard seeds start popping. Add grated ginger, chopped onion, crushed garlic and tomato puree.
  • Add red pepper cut in 2cm [0.8 inch] dice, courgettes cut in 1cm slices [0.4 inch] and tomatoes diced in eighths. Add coconut milk and vegetable stock. Bring to the boil. Reduce heat and add the tofu cut in 2cm [0.8 inch] dice. Simmer uncovered for 20mins or so until vegetables are cooked.
  • When done, add drained chickpeas. Season to taste with lemon juice and salt.
  • Serve topped with freshly chopped coriander and red chillis plus rice and naan bread on the side.

Nutrition

Serving: 300gCalories: 428kcalCarbohydrates: 34gProtein: 17gFat: 28gSaturated Fat: 20gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gSodium: 715mgPotassium: 1070mgFiber: 9gSugar: 9gVitamin A: 2195IUVitamin C: 76mgCalcium: 208mgIron: 8mg
Keyword Courgette, curry, tofu
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