Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Crumbled tofu cooked like a spiced mince with edamame beans, onion and tomato.
Equipment: Large frying pan
Measures and names
Ingredients
- 400 g firm tofu, drained and patted dry
- 150 g frozen shelled edamame beans
- 1 tbsp oil
- 1 tsp cumin seeds
- 1 onion, finely chopped
- 3 garlic cloves, crushed
- 2 cm piece of ginger, grated
- 1 green chilli, chopped
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp chilli powder
- ½ tsp ground turmeric
- 1 tbsp tomato purée (tomato paste)
- 2 tomatoes, chopped
- 1 tsp garam masala
- Salt
- 1 small handful of fresh coriander (cilantro), chopped
- Lemon wedges, to serve
Method
- Heat the oil in a large frying pan, add the cumin seeds for 30 seconds, then the onion for 5 minutes until golden.
- Add the garlic, ginger and chilli for 1 minute, then the ground coriander, cumin, chilli powder and turmeric for 30 seconds.
- Crumble in the tofu and cook for 5 minutes, stirring, until it starts to brown and looks like mince.
- Add the tomato purée, tomatoes, edamame and 100 ml water. Season with salt and cook for 5 minutes until thick.
- Stir in the garam masala and coriander and serve with lemon wedges.
Swaps and tips
Let the tofu sit in the pan without stirring for a minute at a time so it browns. Spoon it into lettuce cups for a lighter lunch. Keeps for 3 days in the fridge.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 39 g | 18 g | 10 g | 27 g | 483 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
