Meatless Monday: Slow Cooker Tofu Tikka Masala [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep: ≤60 mins
Cooking Time: 2-3 hrs (*On a high heat setting.)
Type: Main Meal
Tools: Chopping boards, sharp knife, manual juicer, kitchen paper, mixing bowl, frying pan + lid, frying spatula, slotted spoon, food processor, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving is low in added salt and sugars and contains a moderate quantity of saturated fats!

Hi everyone, happy Monday! We hope that you’ve all had another great weekend! It’s been so collllld and I’ve lost count of how many hot beverages we’ve drank over the last three days! Thank goodness for tea and spicy curries to warm our bodies and soul! 🙂

Here’s another great plant-based curry from the Eat2Health Kitchen: ‘slow cooker tikka masala’! The true origins and ingredients can vary; with ours being 100% non-authentic but it’s absolutely delicious! Yes, a spicy, creamy, flavoursome and tomato-based curry which is also cheap and easy to prepare; arguably it’s one of the more popular Indian dishes in Britain! What’s your favourite type of curry??

Traditionally this curry is made with poultry, which is marinated and tenderised through a curried yoghurt sauce. We opted against using yoghurt; tofu doesn’t need ‘tenderising’, but we were also unsure of what kind of ‘after taste’ the yoghurt would give the tofu, in addition to the fact that we thought it would be a tad bit wasteful!  

We used a basic lemon, oil and paprika marinade on our tofu; it’s a very neutral taste that was lost within the curry. If you are looking for the tofu to have a slightly independent taste to the curry sauce, opt for marinating your tofu overnight in a mild or hot curry powder (and lemon juice mixture) instead. It’s also good to note that because of the nature of the recipe (it’s plant-based!), making a ‘curry paste’ is not necessary, unless you are planning on marinating the tofu with it. However, slow cooking the tofu in the curry helped to infuse it with some of its wonderful flavours. Yum!

We thought our curry looked similar to a ‘supermarket takeaway meal’ (particularly because we made some lovely pilau rice to accompany it!), but the taste was heaven in a bowl!

It’s truly a great comfort food, but without the typical caloric content of authentic recipes… although this curry is still a bit ‘richer’ than the ones we would typically eat! So use our spices or your favourite tikka masala spice blend. Don’t like oat cream? You can only try using a soya or coconut cream instead; we opted for oat for its neutral and unsweetened taste.

We hope that everyone enjoys this meal as much as we did; dancing taste buds and a meal that keeps on giving (it really does keep tasting better than the night before!).

So roll up your sleeves and start cooking! 😀

 

 

Ingredients

+++++++++++++800g        Firm Tofu (= 2*Tetra paks)
+++++++++++++2               Lemons (or 60ml of concentrated lemon juice)
+++++++++++++5               Garlic Cloves (about 20g)
+++++++++++++1                Brown Onion (large; about 200g)
+++++++++++++2               Chillies (1 Red & 1 Green; about 40g)
+++++++++++++100g        Ginger Root
+++++++++++++1                Green Bell Pepper (200g)
+++++++++++++2g             Mild Paprika
+++++++++++++2 tsp         Olive Oil
+++++++++++++                  Tikka Masala spice blend (1g of Ground Turmeric,
+++++++++++++                  3g of each: Ground Cumin, Ground Coriander & Garam Masala)
+++++++++++++½-¾ tsp    Salt
+++++++++++++                  Ground Black Pepper
+++++++++++++2-3            Tins Chopped Plum Tomatoes (400g/each)
+++++++++++++20g           Tomato Purée
+++++++++++++1-3 tsp       Agave or Fruit Sweetener
+++++++++++++50g            DF Margarine
+++++++++++++250ml       Oat Cream (1 carton)
+++++++++++++                   Brown Basmati or Long grain Rice (about 60-70g/person)

Need an easy-print recipe? Print here ! 🙂

 

Directions

Drain and press the tofu between two heavy chopping boards or plates for 20-30 mins to express any excess water.

 

In the meantime, prepare the veggies!

Juice the lemon. Peel and finely dice the garlic and onion. Wash, remove the stem and dice the chillies. Wash, peel and then grate the ginger root.  Wash, remove the stem and core and then finely chop the bell pepper.

 

 

1. Drain the excess water from the tofu. Pat it dry with some kitchen paper.
2. Place it onto a chopping board (if preferred). Chop it as chunky or as small as desired.
3. Transfer it into a dish; add the lemon juice, 2g paprika and 2 tsp olive oil.
4. Toss to coat. Cover and place in the refrigerator to marinade for the moment.

Tip: If preferred, marinade your tofu overnight; (especially) in some mild curry spices instead!

 

 

1. Heat a large, non-stick frying pan over a medium-low heat. Add 1 tbsp of rapeseed oil, or spray it with some low-fat cooking oil instead.
2. Add the garlic and onion. Gently fry for 1-2 mins.
3. Add the chillies, root ginger and bell pepper. Gently fry for a further 2 mins or until softened.
4. Add the tikka masala spice blend. Season it with ½-¾ tsp of salt and a few grinds of black pepper. Stir to coat. Gently fry it for a further 30 seconds or until fragrant. Remove from the heat.

Next, prepare the sauce!

1. Get your food processor ready for action!
2. Place the tomatoes into the food processor.
3. Add the onion mixture, 20g tomato purée and 1-3 tsp agave. Cover with the lid.
4. Blend until smoothish and a bit of texture is left.

Tip: If you do not own a food processor, place the ingredients into a large mixing bowl and purée the ingredients using a hand-held stick blender.

 

 

1. Remove the tofu from the marinating liquid, but do discard the liquid.
2. Heat the same frying pan with 1 tbsp of rapeseed oil over a medium heat.
3. Add the tofu (in batches if necessary).
4. Gently fry the tofu for 6-8 mins or until lightly browned.
5. Add the tomato mixture and 3-5 tbsp of the reserved marination liquid. Stir to combine.
6. Cover with a lid. Simmer for 3-5 mins or until the mixture is hot. Remove from the heat but do not turn off the stove top; reduce the heat to a medium-low.

 

1. Gently transfer the curry mixture into the slow cooker. Cover with a lid.
2. Add 50g DF margarine into same the frying pan as before (don’t worry if there is a little sauce left in it!). Allow it to melt. Remove from the heat.
3. Pour the melted margarine into the curry. Stir to combine. Tip: Make sure all of the tofu is covered in the curry sauce.
4. Cover with the lid. Cook for 2-3 hrs on a high heat setting (ours took 2.5hrs.) Turn off the heat.
5. At the end of cooking, pour 250ml oat cream into the curry. Stir through.

Tip: To help reduce the fat content, you can use less cream and/or some thickened DF milk instead, use less DF margarine or skip this step entirely; the combination of margarine and cream is what makes this curry so creamy!

 

 

Serve warm. Ladle the curry into a large serving bowl. Serve with steamed green beans, fresh tomato (or side veggies of choice!), a dollop of plain soya yoghurt (if desired), homemade pilau rice or some of our tasty Savoury Flatbread, wholemeal pitta bread or your own homemade paratha instead!

Tip: For an extra pop of colour, garnish your curry with some fresh coriander leaves! 😀

We made a delicious pilau rice! If you want the recipe, just contact us for it. 🙂

Both pictures represent one serving of curry.

 

Enjoy! 

 

Refrigerate any leftover curry in an air-tight and resealable container; reheat and consume within 3-4 days. Tip: Do not allow the curry to come to a boil, gently reheat it over a medium-low heat. Alternatively store and freeze in one or several air-tight and resealable containers; defrost, reheat and consume within 1-2 months.

Recipe updated: 19/02/16
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Curried Potato, Lentil & Spinach Bowl [Vegan & Gluten Free]

Healthy Recipes

Serves: 4-6
Prep, Cooking & Assembly: 40-45 mins

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorous, potassium, zinc, and (per serving) is low in added salt, sugar and sat fats! 

Another weekend gone and another ten Mondays to Christmas (not that we’re counting)! It’s just amazing how fast the year is going, and sometimes you don’t even realise until you overhear or find something that puts it all into perspective…like an old recipe!

Days and weeks flying by…here’s a delicious lunch that we whipped up over three weeks ago! It’s an untraditional and creamier version of  ‘Saag Aloo’ (with pulses|!). Warmed potatoes, lentils and spinach, flavoured with fresh ginger, chilli, coriander and a creamy, curried yoghurt base- what’s not to love?!

It’ll make a great start to your week and we hope that you enjoy it as much as we did!

Happy cooking everyone! 🙂

 

Ingredients:

++++++++++++++++++++120g      Dried Brown Lentils
++++++++++++++++++++930g     Baking Potatoes
++++++++++++++++++++              Salt
++++++++++++++++++++1             Bay Leaf
++++++++++++++++++++200g     Red Onion
++++++++++++++++++++5g          Garlic Clove
++++++++++++++++++++75g        Root Ginger
++++++++++++++++++++30g        Red Chilli
++++++++++++++++++++20g        Fresh Coriander
++++++++++++++++++++65g        Baby Spinach
++++++++++++++++++++               Low-Fat Cooking Oil
++++++++++++++++++++1 tbsp     Rapeseed Oil
++++++++++++++++++++1g            Coriander & Cumin Seeds
++++++++++++++++++++3g           Mustard Seeds
++++++++++++++++++++1/2 tsp    Ground Turmeric
++++++++++++++++++++2g           Garam Masala
++++++++++++++++++++1/4 tsp    Dried Chilli Flakes
++++++++++++++++++++300ml    Plain Soya Yoghurt (unsweetened & fortified)

 

 

Directions:
  1. Wash the lentils in a sieve, remove any stones and then cook them according to the packet instructions. Drain. Allow to cool slightly.

 

2. In the meantime, wash and chop the potatoes. Place into a pot of lightly slightly water. Add the bay leaf. Cover with a lid. Bring to a boil. Simmer and cook for 6-8 mins or until just tender. Drain. Allow to dry/cool slightly.

 

3. Meanwhile, peel and thinly slice the onion. Peel and dice the garlic. Wash, peel and finely chop the ginger.

 

4. Wash, remove the stem, deseed (unless you prefer more heat!) and finely chop the chilli. Wash the coriander, remove the leaves from its stem and then roughly chop it. Wash and thinly slice the spinach.

 

5. Heat a large, non-stick frying pan over a medium-low heat. Spray with some low-fat cooking oil (or add 1-2 tsp of rapeseed oil). When hot, add the onion, garlic and ginger. Gently fry for 3-4 mins or until softened. Transfer into a bowl.

 

6. Place the frying pan back over the heat. Add 1 tbsp of rapeseed oil. When hot, add the coriander, cumin and mustard seeds, ground turmeric, garam masala and chilli flakes (or your own curry spice blend). Gently fry/temper for 30 seconds or until fragrant. Add the potatoes. Toss to coat. Remove from the heat. Add the lentils and onion mixture. Stir and gently toss together.

 

7. Transfer the potato mixture into a large mixing bowl. Add the yoghurt, chilli, coriander and spinach. Toss to thoroughly combine. Taste and season as necessary.

 

8. Serve in a bowl garnished w/ additional coriander and/or toasted nuts (if preferred).

 

Enjoy!

Store any leftovers in an air-tight and resealable container. It’s best consumed within 3-4 days (at room temperature); refresh with additional yoghurt, herbs and/or seasoning!

 

If preferred…

  • Use your favourite blend of curry spices (dried or paste); try heating some curry paste with coconut oil!
  • Swiss chard would make a tasty alternative to spinach!
  • Cook some swede, squash or baby new potatoes instead of standard ones.

Masala Lentil Curry Bowl [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 30-40 mins
Type: Main meal
Tools: Chopping board, sharp knife, veggie peeler, non-stick pot w/lid, wooden spoon, small dish, fork

Notes: This recipe contains*: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre,calcium, iron, magnesium, potassium, zinc and per serving is low in salt, sugars and sat fats!  (*These nutritional contents can vary due to the ingredients and quantities used).

This is such a quick and easy dinner! Just a few staples from your pantry, fridge and/or freezer to produce a tasty and impromptu Masala curry! We had some previously cooked raw pulses and legumes, but don’t feel that you have to stick to our ingredients list; utilising any spare vegetables and/or legumes or pulses (tinned, frozen or fresh) and some spices that you have lying around in your kitchen is all part of what this recipe is all about!

With minimal prep, delicious flavours and a great way to help meet your 5-A-Day, this curry will start making you feel good from the inside out!    

#seasonalvegetables  #nofoodwastage  #plantbasedlove

Happy cooking everyone! 🙂

 

Ingredients
~Make sure to wash your veggies first!~

1               Garlic Clove, peeled and crushed
40g          Root Ginger, peeled and grated
1               Green Bell Pepper, core removed, deseed & finely chopped
250g       Cooked Brown Lentils
120g        Cooked Chickpeas
2tsp         Rapeseed Oil (or low-fat frying oil)
20g          Masala Curry Paste
5g            Cumin seeds
+++++++  Ground Black Pepper
1               Tin Chopped Tomatoes
20g          Tomato Puree
15g           Corn Flour
30g          Baby spinach, large stems removed
10g           Fresh coriander, remove leaves from stems & finely chop
————————————————————————————————–
100g        Green Beans, steamed
2               Salad Tomato, stem removed & diced
1                Red Bell Pepper, core removed, deseed & sliced
2               Radish, stem removed & sliced
60g          Roasted Butternut Squash, sliced
4 tbsp      Soya Yoghurt
4g             Brown Mustard Seeds

 

Directions

1. Heat a non-stick pot over a medium heat. Spray it with low-fat cooking oil (or add 1-2 tsp of rapeseed oil). Add the garlic, ginger and green bell pepper. Gently fry for 1-3 mins or until softened.

2. Add the lentils and chickpeas. Stir to combine.

3. Add 20g curry paste, 5g cumin seeds and a few grinds of black pepper. Stir to coat. Gently fry for a further 30 seconds or until fragrant.

4. Add the tinned tomatoes and 20g tomato purée. Stir to thoroughly combine. Cover with a lid. Bring to boil. Reduce to a simmer. Cook for about 10-12 mins or until the tomatoes have become tender.

5. In the meantime, steam the green beans and/or prepare any other veggies that you wish to company this dish!

6. Add 15g corn flour into a small dish with equals parts water. Stir into a paste. Once the curry has finished cooking, stir and pour this mixture into the curry. Keep stirring, the sauce will thicken slightly. Tip: If you prefer a thinner sauce, skip this step.

7. Add the spinach and coriander into the curry. Stir through. Cover with a lid. Remove from the heat. Allow the spinach to wilt slightly before serving.

8. Serve in a large bowl! Place any additional veggies around the edges of the bowl. Ladle the curry into the centre. Add a couple spoonfuls of soya yoghurt. Garnish with the mustard seeds and additional coriander if desired!

Tip: Refrigerate any leftovers in a resealable and air tight container; reheat and consume within 3-4 days. Alternatively, if you are making a bigger batch, store and freeze this curry instead; reheat and consume within 1-2 months.

Enjoy! 

 

 

Love curries as much as we do??! Check out some of our other recipes for some further inspiration!

Recipe updated: 19/02/16