Tofu and chickpea curry

Name: Tofu and chickpea curry
Total time: 30 min
Yield: 3 servings
Ingredients: 400 g Firm tofu; 240 g Canned chickpeas; 150 g Coconut milk; 200 g Canned tomatoes; 100 g Spinach; 1 x Onion; 2 x Garlic; 150 g White rice, dry; Curry powder, ginger, salt

A vegetarian pan with 35 g of protein a portion, built from tins.

35 g Protein per serving

620kcal

71 gCarbs

25 gFat

12 gFibre

6 gProtein per 100 kcal

Ingredients for 3

400 g Firm tofu
240 g Canned chickpeas one drained tin
150 g Coconut milk
200 g Canned tomatoes
100 g Spinach
1 onion Onion
2 cloves Garlic
150 g White rice, dry
Curry powder, ginger, salt

Method

Press the tofu dry with kitchen paper and cut it into cubes. Wet tofu will not brown.
Fry the tofu until golden on two sides, then set it aside.
Fry the onion, garlic, ginger and a tablespoon of curry powder for two minutes.
Add the tomatoes, the coconut milk and the drained chickpeas, and simmer for 10 minutes while the rice cooks.
Return the tofu, stir the spinach through and salt to taste.

Swaps

Swap the tofu for 400 g diced chicken breast, browned first.
Swap the rice for flatbread.

Nutrition is worked out from the raw ingredients using the USDA FoodData Central database, per serving, and rounded. Cooking changes weight but not the energy and protein in the pan.