This is a fabulous vegan curry – simple to prepare and perfect for a speedy evening meal. The sauce is packed with flavour and has the added benefit of cramming in plenty of vegetables. You can make up the sauce in advance and store in the fridge for a couple of days if wished. Serve with rice or quinoa and plenty of vegetables.

Tofu Katsu Curry

Overview

Difficulty – Easy

Time – 15 minutes preparation time, 18 minutes cooking

Serves – 4

What’s good about it?

Tofu is a great source of vegan protein containing around 8g per 100g. It provides isoflavones known for their heart healthy benefits and may reduce the risk of certain cancers.

 

 

  1. First make the sauce. Heat a little oil in a saucepan saute the onion for 2-3 minutes until soft. Add the remaining ingredients and simmer covered for 10-15 minutes until the vegetables are soft. Use a hand blender and process the sauce until smooth.
  2. Cut the tofu into 4-8 pieces
  3. Place the cornflour and flour in a bowl. Add enough water to make a thick batter.
  4. Place the breadcrumbs on a tray
  5. Dip the tofu pieces into the batter and then coat in the breadcrumbs
  6. Heat oil in a frying pan until hot. Fry the tofu pieces in batches until golden on each side (about 2 minutes each side)
  7. Serve the tofu with rice, vegetables and the sauce. Garnish with chilli and coriander.

 

Nutrition per serving (without rice or sides) 358kcal, Fat 9.6g, Carbs 52.7g, Protein 13g

Did You Know? 

You can adapt this recipe for a meat option – chicken breasts work really well. The sauce can be frozen for up to 3 months. You can prepare and cook the tofu ahead of time then reheat in an oven if wished.

 

400g firm tofu

75g cornflour

30g gluten free plain flour

100g gluten free breadcrumbs

Oil for cooking

Sauce

2tsp olive oil

1 onion, chopped

2-3 garlic cloves crushed

2tsp ginger, grated

2 carrots, grated (about 250g)

4 mushrooms, chopped

1 small apple chopped

1tbsp medium curry powder

1tsp garam masala

2tbsp tamari soy sauce

1tbsp rice vinegar / apple cider vinegar

1tbsp xylitol or little stevia to taste

300ml vegetable stock

Garnish – chopped red chilli, coriander

To serve: Wholegrain rice or quinoa

Steamed vegetables or salad