Prep & Cooking time: 70-85minutes
Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E & K, protein, fibre, potassium, calcium, magnesium, iron, no added sugars and is low in saturated fats!
The fundamentals of this recipe stem from Kedgeree! We both used to enjoy a bit of Kedgeree back in the day; it’s a traditional English dish from colonial India. A popular theory is that it originated from an Indian rice and legume dish known as ‘Khichri’, which is traced back to the 1300’s. It was initially introduced to the British as a ‘breakfast dish’ during Victorian times…but now it’s served any time of the day! Today’s modern recipe consists of (arguably) untraditional ingredients which include: flaked smoked fish/fish, eggs, butter and/or cream…but essentially it is curried rice!
…And there’s absolutely no reason why everyone can’t enjoy a bit of curried rice! I’ve made this recipe previously with short-grain rice (without tomatoes/ bell pepper)…and it always turns out tasting a bit dry…which is undoubtedly why the element of butter and cream have crept into this recipe! I prefer not to add oil and/or vegan spreads to this meal… and with my recipe I don’t have to. This meal contains wonderful tastes and textures which can be enjoyed hot or cold!
Its the type of dish that is extremely adaptable; its also ideal for using up any leftover vegetables and legumes!
*Nutritional Breakdown (not including extra/alternative toppings):
396g Firm Tofu
180g White onion
4g Garlic cloves
160g Orange Bell Pepper
60g Baby spinach
6g Fresh Coriander
300g Brown basmati rice (uncooked)
16g Cashews (unsalted)
400g Tin chopped plum tomatoes (no added salt/sugar)
1kcal Fry Spray (low-fat cooking oil)
4g Mild curry powder
1g Dried coriander
2g Brown mustard seeds
120g Frozen garden peas
Salt & ground black pepper
Extras or alternative toppings:
10g Flaked almonds
40g Natural soya yoghurt (unsweetened)
Open and drain the tofu. Place it between two heavy chopping boards for approximately 30 minutes to remove any excess water.
Meanwhile, heat the oven to 200°C/400°F. Line a baking sheet with a silicone mat or parchment paper; spray it with a little low-fat cooking oil.
Wash the spinach; allow it to drain. Wash, dry and roughly chop the coriander. Wash the rice.
Meanwhile, drain and chop the tofu into bite-sized pieces. Place it onto the baking sheet. Lightly spray it with some low-fat cooking oil. Place it into the oven. Bake for 30-35 minutes, or until lightly browned.
NB: Refer to my previous recipes if you require visual guidance for this step.
In the meantime, place a large, non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil. Add the onion, garlic and bell pepper. Stir together. Gently fry for 1-3 minutes, or until softened.
Add the tomato mixture and the peas. Stir to combine. Season it with some salt and pepper to taste. Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for 20-25 minutes, or until the rice has ‘mostly’ absorbed the water.
In the meantime, remove the baked tofu from the oven. Place onto a cooling rack.
Transfer the mixture into a casserole dish. Top with the tofu, coriander, the nuts any other desired ingredients.
Serve immediately with a green salad or green beans if desired.
Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days.
NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once.
- Try using lentils or some soya, broad, kidney or aduki beans instead of tofu.
- Vary your veggies! Try using: fresh chillies, green beans, carrots, leek, kale, courgette or maybe even some cumin seeds, fenugreek or sultanas to the rice instead.
- I used a neutral curry spice mix, but feel free to make it as spicy as you desire!
- To reduce the fat, use less tofu and omit the cashews; use a few flaked almonds instead.
- If you are not vegan/vegetarain, try using a bit of some poached haddock, mackerel, salmon or eggs to the dish.