Meatless Monday: One Pot Curried Mushroom, Leek, Smoked Tofu & Rice Dish [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 4
Prep: 10-15 mins
Cooking Time: 25-30 mins
Type: Main Meal
Tools: Chopping board, sharp knife, large bowl, colander, non-stick/large frying pan with lid, frying spatula

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving is low in added sugar, fat and contains a moderate quantity of salt*. (*Dependent upon type and quantity of stock and/or tofu used).

One pot wonders (well, technically we’ve used a pan in this recipe!) are great for when you are short on time, don’t have a lot left in the cupboards and/or don’t fancy cleaning up a lot of dishes. Don’t get us wrong, cooking great meals doesn’t always revolve around one pot or even completing a meal in under twenty five minutes, in fact when we meal prep we probably use a good few items and of course the process is much longer. However, it helps to have a break every now and then. So this is a no thrills (particularly because it’s mostly beige looking!), one pan, let’s get down to it dinner! It’s quick, simple, tasty and easily feeds four people!

With the use of your favourite curry spice, hearty brown rice, delicious leek, some meaty chestnut mushrooms, marinated tofu, tender peas and a bunch of spinach for some extra colour and added nutritional value, [pause here to catch your breath!] you’ll have a great, little, no nonsense dish in no time at all!

We’ve never tried the standard smoked tofu found in mainstream UK supermarkets, but decided to give it a try; having pre-marinated and chopped tofu will always save you about twenty to thirty minutes meal prep. We are not reviewing it, however are thoughts are going to sound to the contrary (oh well!); it was OK, but there was quite a bit of salt in it, it’s slightly overpriced for the quantity, but it does seem to absorb the flavours you are cooking with. We won’t be buying it again anytime soon but it was a tasty experiment. Another great way to save time and money would be to substitute the pre-marinated tofu for tinned beans.

A few other good things to notes include:

  • We have instructed our own personal way of cleaning and preparing leek; we think it’s quicker to soak it than to scrub all of the layers. However, as everyone has they own way of doing things, so please feel free to wash the leek using your preferred method! 
  • As far as seasonality goes, leeks and mushrooms are in season but fresh spinach and peas are not! If preferred, you can stick to using frozen peas and spinach; just dice the frozen spinach cubes into small pieces and add it to the dish the same time as the peas.
  • You might have to adjust the cooking time of your tofu, depending on your brand/type. Alternatively if you do not want to use tofu, you could always swap it for come cooked chickpeas or beans.
  • Unfortunately we didn’t have any cashews or almonds on hand, but think that some toasted (and crushed) cashews or almonds would make a tasty addition; it would give the dish a little added crunch and texture that some of you might prefer. 
  • We think that fresh ginger and a bell pepper would also compliment this dish, so we have added them to the list of ingredients. 
  • As we used a mild curry powder, the dish was just that. We might try using a spicier curry paste next time, another brand of curry powder, or even try adding a whole serrano chilli or some chilli flakes to the dish to give just a little extra heat. However, if you are using a hot curry powder- you might want to use less of it. It all depends on your curry spice mix and how much you generally like using; some have overpowering components but ours was mild (with no added salt) so we were quite generous with it. 
  • With this type of dish, unless you a ‘starchier’ rice such as arborio or carnaroli, it can be a little dry. This dish is similar to ‘kedgeree’ (which can also be dry) unless you add some cream, butter or a fair bit of oil. This can be another delicious reason to garnish it with juicy tomatoes, avocado or your own homemade, creamy coriander and cashew ‘blender’ dressing; something simple using: soaked cashews, coriander, lemon juice, salt pepper and a little garlic all blitzed in your blender!
  • If you are using a type of rice that finishes cooking off the heat, then you might be better of steaming your spinach separately or adding it straight into the pan once your rice has finished steaming; as no one likes needs or appreciates undercooked rice!

Happy cooking everyone! 🙂

 

 

Ingredients
200g        Leek
6-8g        Garlic clove
60g          Brown Onion
1 tbsp       Grated ginger root (*optional)
200g       Green bell pepper (*optional)
250g        Chestnut mushrooms
15ml         Rapeseed oil
160g         Smoked tofu
10-12g      Mild curry powder or paste
++                Salt + ground black pepper
250g           Brown basmati rice
110g             Frozen Peas
600ml        Vegetable stock (low-salt)
16-20g        Fresh coriander
140g            Baby spinach
++++            Toasted/unsalted cashews
++++            or almonds, crushed
*NB: If your curry paste has a lot of ginger, omit fresh variety.

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Trim the ends off the leek; slice it vertically into two halves and then horizontally into thin slices. Place all of the chopped leek into a large bowl; fill with cold water, swish it around (separating the layers) and then leave it to soak. Peel and mince the garlic. Peal and finely chop the onion. Wash, peel and grate the ginger. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces. Gently wash and clean the mushrooms; slice them into quarters. If applicable, chop the tofu into bite-size pieces/cubes (ours was pre-chopped).

2. Drain the chopped leek into a colander. Thoroughly rinse under running cold water to remove any remaining dirt. Leave to drain.

3. Heat 1 tbsp rapeseed oil (or use a little low-fat cooking oil instead) in a large, non-stick frying pan over a medium-low heat. Add the garlic, onion and ginger. Gently fry for 1-2 mins or until softened. Add the leek, bell pepper and mushrooms. Cover with a lid and gently fry for 3 mins; stirring occasionally. Add the tofu. Gently fry for 4 mins. Add 10-12g curry powder or paste. Season it with a little salt and a few grinds of black pepper to taste. Stir to coat. Gently fry for a further 30 secs or until fragrant. Add the rice. Stir to coat. Add the peas. Pour in 600ml vegetable stock. Stir to thoroughly combine. Cover with a lid. Bring to a boil. Simmer and cook for 20-25mins or until the rice has absorbed all of the water and is cooked. Tip: If you are using a different type of rice, your cooking time might vary. 

4. In the meantime, wash the coriander; remove the leaves from the stems and roughly chop them. If applicable, place the spinach into a colander and rinse it under cold running water. Allow to drain.

5. Remove the pan from the heat when it has finished cooking. Place the spinach on top of the rice. Cover with the lid. Allow the spinach to wilt over the rice (this will take about 5-6 mins. Tip: Alternatively steam the spinach in a steamer pot or wilt the spinach in a colander with some freshly boiled water; add it to the dish when it has finished cooking, or serve your rice over a layer of raw spinach!

6. Remove the cover. Add the coriander. Stir the spinach and coriander through the rice. Serve in a large serving bowl. Garnish with some additional coriander, sliced salad tomato and/or some toasted nuts if preferred.

Tip: Refrigerate any leftover rice in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days. Alternatively freeze the rice in one or more resealable containers; defrost, reheat and consume within 1-2 months. 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.

Enjoy!



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