Informations supplémentaires
30 min.
|
460 kcal
|
easy
|
|
Printable version
1. Cook the rice
Bring a pot with 1.5 2P | 2 3P cups of water, the broth cube and the curry to a boil. Pour the rice, cover and cook for 10-12 minutes over low heat.
2. Setup
Cut the bell pepper into thin strips. Thinly slice the cucumber into half rounds. Chop the onion and the herbs. Cut the tofu into triangles or cubes.
3. Marinate the tofu
Put a generous drizzle of oil in a bowl with the Tandoori spices to taste, 1 2P | 2 3P pack of honey, salt and pepper. Mix well. Add the tofu to the bowl and mix.
4. Make the salad
In a bowl mix the bell pepper with the cucumber, the onion (to taste), the herbs, a drizzle of oil, salt and pepper. Add cider vinegar, if desired. In another bowl, mix the yogurt with the remaining honey, 2-3 tbsp. of water, salt and pepper.
5. Cook the tofu
Warm up a drizzle of oil in a pan over medium-high heat. Cook the tofu pieces 2-3 minutes on each side or until browned.
6. Plate your dish
Serve the tofu with the rice, the vegetable salad and the yogurt. Bon appétit!
300gTofu
10gTandoori Spices
140gBasmati Rice
2unitLebanese Cucumber(s)
1unitCoriander and Parsley
1unitVegetable Broth Cube(s)
1unitGreek Yogourt 2%
1unitPepper(s)
0.5unitRed Onion(s)
2gCurry Powder
2unitHoney
What you need
Pan, Bowls, Pot, Tongs.
460 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
80g
27%
fat
8g
12%
cholesterol
2mg
1%
fiber
6g
24%
protein
22g
saturated
2g
10%
sodium
39mg
2%
sugar
14g
trans
0g
vitaminA
0mg
vitaminC
0mg
iron
0mg
calcium
0mg