Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
All the flavours of a samosa filling, with tofu, peas and cauliflower in place of the pastry and potato.
Equipment: Large frying pan with a lid
Measures and names
Ingredients
- 400 g firm tofu, drained and cut into small cubes
- 300 g cauliflower, cut into small florets
- 150 g frozen peas
- 1 tbsp oil
- 1 tsp cumin seeds
- 1 tsp coriander seeds, crushed
- 1 onion, finely chopped
- 2 cm piece of ginger, grated
- 1 green chilli, chopped
- ½ tsp ground turmeric
- 1 tsp garam masala
- 1 tsp amchur (dried mango powder) or 1 tbsp lemon juice
- Salt
- 1 small handful of fresh coriander (cilantro) and mint, chopped
Optional extras
- Tamarind or mint chutney, to serve
Method
- Heat half the oil in a large frying pan and fry the tofu for 6 minutes until golden. Tip onto a plate.
- Add the rest of the oil, the cumin and coriander seeds, then the onion, and cook for 4 minutes. Add the ginger and chilli for 1 minute.
- Add the cauliflower, turmeric, a pinch of salt and 4 tbsp water. Cover and cook for 5 minutes until just tender.
- Add the peas and tofu and cook uncovered for 3 minutes, then sprinkle over the garam masala and amchur and toss well.
- Scatter with the herbs and serve with a little chutney if you like.
Swaps and tips
Amchur gives the sour tang of a samosa filling; lemon juice does the same job. Good hot or cold, so it works for lunchboxes too.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 39 g | 21 g | 11 g | 25 g | 457 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
