Prep time – 30mins
Cooking time – 40mins
Serves – 4
| Ingredients | Qty | Protein | Fat | CHO |
| Tofu, firm – cut into cubes | 500g | 65 | 30 | 5 |
| Olive oil, virgin cold pressed – 1 tablespoon | 20g | 0 | 18 | 0 |
| Mustard seeds – 1 teaspoon | 1 tsp | 0 | 0 | 0 |
| Cumin seeds – 1 teaspoon | 1 tsp | 0 | 0 | 0 |
| Garamasala – 1 teaspoon | 1 tsp | 0 | 0 | 9 |
| Turmeric powder – 1 teaspoon | 1 tsp | 1 | 1 | 1 |
| Onion, chopped – 1 med | 120g | 2 | 0 | 4 |
| Celery, chopped – 2 stalks | 200g | 2 | 0 | 4 |
| Tomatoes, canned – 1 x 400g tin | 400g | 4 | 1 | 16 |
| Coconut milk, 20% fat – 200ml | 200ml | 3 | 40 | 5 |
| Green peas, frozen – 1 cup | 160g | 4 | 0 | 13 |
| Carrots, sliced – 1 medium | 120g | 1 | 0 | 6 |
| Broccoli, florets – 2 cups | 120g | 5 | 0 | 5 |
| Mushrooms, sliced – 200g | 200g | 5 | 0 | 8 |
| Salt and pepper to taste | n/a | 0 | 0 | 0 |
| Chilli powder, to taste (optional) | n/a | 0 | 0 | 0 |
| Total per serve | 23g | 23g | 17g |
Serves – 4
per Serve – 360 cal / 1500 kJ
Preparing the Curry
Combine the spices (mustard seeds, cumin seeds, turmeric and garam masala) in a small bowl. Heat the olive oil and add the spices and stir till they sizzle. Then add the onion and celery and stir to coat with the spices. Gently fry for a few minutes. Next, add the tofu cubes, can of tomatoes and coconut milk. Simmer for 15 minutes. Then add the rest of the vegetables, season to taste, then cover and simmer until vegetables are tender.
To Serve
This meal is complete on its own, or serve with rice. Garnish with fresh coriander if you have some available.
