Directions:
- Cook the rice according to the packet instructions
- Heat the olive oil in a small saute pan and add the onion, cumin seeds, garlic, chilli pepper and ginger. Cook until the onion is see-through and the seeds toasted
- Add the tofu, mushrooms, ground coriander & turmeric, stir well to combine and allow to cook for a few minutes
- Add the tomatoes, a little of the fresh coriander, some salt and pepper bring to a simmer, cover and cook for about 20 minutes
- Turn off the heat, leave the pan uncovered for 2 minutes then stir in the yoghurt, coriander and garam masala.
- Serve immediately over cooked brown rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 424.54 Kcal (1777 kJ) | ||
| Calories from fat | 113.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.62g | 19% | |
|---|---|---|---|
| Sodium | 58.91mg | 2% | |
| Potassium | 1646.76mg | 35% | |
| Total Carbs | 56.24g | 19% | |
| Sugars | 16.56g | 66% | |
| Dietary Fiber | 11.46g | 46% | |
| Protein | 25.05g | 50% | |
| Vitamin C | 149.1mg | 249% | |
| Iron | 25.4mg | 141% | |
| Calcium | 379.1mg | 38% | |
| Amount Per 100 g | |||
| Calories | 60.62 Kcal (254 kJ) | ||
| Calories from fat | 16.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.8g | 19% | |
|---|---|---|---|
| Sodium | 8.41mg | 2% | |
| Potassium | 235.15mg | 35% | |
| Total Carbs | 8.03g | 19% | |
| Sugars | 2.36g | 66% | |
| Dietary Fiber | 1.64g | 46% | |
| Protein | 3.58g | 50% | |
| Vitamin C | 21.3mg | 249% | |
| Iron | 3.6mg | 141% | |
| Calcium | 54.1mg | 38% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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