Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Tofu and green beans in a tangy, gently hot Goan-style curry with light coconut milk and tamarind.
Equipment: Large frying pan or saucepan
Measures and names
Ingredients
- 450 g firm tofu, drained and cut into cubes
- 2 tsp oil
- 1 onion, finely chopped
- 3 garlic cloves, crushed
- 2 cm piece of ginger, grated
- 2 tsp Kashmiri chilli powder or mild chilli powder
- 1 tsp ground coriander
- 1 tsp ground cumin
- ½ tsp ground turmeric
- 1 tomato, chopped
- 200 ml light coconut milk
- 1 tsp tamarind paste, unsweetened
- 150 g green beans, trimmed and halved
- Salt
- 1 small handful of fresh coriander (cilantro), chopped
- Cauliflower rice or a green salad, to serve
Method
- Heat the oil in a large pan and cook the onion for 5 minutes until soft. Add the garlic and ginger for 1 minute.
- Stir in the chilli powder, coriander, cumin and turmeric for 30 seconds, then add the tomato and cook for 2 minutes.
- Pour in the coconut milk and 100 ml water, add the tamarind and green beans and simmer for 6 minutes.
- Add the tofu, season with salt and simmer for 5 minutes more until the beans are tender and the sauce has thickened a little.
- Scatter with coriander and serve with cauliflower rice or salad.
Swaps and tips
Tamarind paste varies in strength, so start with a little and add more to taste. A squeeze of lime does the same job if you have no tamarind. Use the rest of the coconut milk in a dal or soup.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 35 g | 17 g | 8 g | 30 g | 476 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
