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Tofu with Spiced Black Beans

Tofu with Spiced Black Beans

serving size icon
10 mins + 30 mins
serving size icon
Serves 4
Low Sugar Low Sugar
 Dairy Free Dairy Free
 Vegan Vegan
 Vegetarian Vegetarian
 Gluten Free Gluten Free

Ingredients

  • 2 Tbsp olive oil
  • 1 large brown onion, chopped finely
  • 4 cloves garlic, chopped finely
  • 4 tsp finely grated fresh ginger
  • 2 Tbsp ground cumin
  • 1 Tbsp sweet paprika
  • 1/2 tsp chilli powder
  • 425g can black beans, drained
  • 400g can diced tomatoes
  • 1 cup coconut cream
  • 2 tsp caster sugar
  • 2 Tbsp lemon juice
  • Salt and pepper, to season
  • 300g tofu
  • 1/3 cup chopped cashews, roasted, halved, to serve
  • 1 fresh long green chilli, deseeded, sliced thinly, to serve
  • Cooked rice, to serve

Method

1. Heat 1 tablespoon of the oil in a large saucepan over a medium heat. Add onion, garlic, ginger, cumin, paprika and chilli powder and cook for 5 minutes, or until onion softens. Add beans, tomatoes, coconut cream and sugar. Cook, stirring occasionally, for 15 minutes, or until sauce thickens. Stir in lemon juice and season to taste.

2. Meanwhile, cut tofu into eight slices. Heat the remaining oil in a large nonstick frying pan over a high heat. Cook the tofu for 1 minute on each side, or until golden.

3. Serve tofu topped with bean mixture, cashews and green chilli, with rice on the side.

Fresh Tip: To deseed a fresh chilli, slice in half lengthways and run a teaspoon down the middle of each half.

PER SERVE

• Energy 3085Kj • Protein 33g • Total Fat 40g • Saturated Fat 21g • Carbohydrates 53g • Sugars 18g • Sodium 673mg

Dietary and nutritional info supplied by NZ Nutrition Foundation.

Meal Cost Calculation

MEAL INGREDIENTS

Qty Price
Essentials Olive Oil $5.00 ea
$5.00 ea
Fresh Produce Onions Brown $2.00 kg
$2.00 kg
Fresh Produce Garlic Whole Bulbs $3.99 ea
$3.99 ea
Fresh Produce Ginger Whole $9.99 kg
$9.99 kg
Greggs Spice Cumin Ground $2.39 ea
$2.39 ea
Mrs Rogers Eco Pack Spice Paprika $2.30 ea
$2.30 ea
Greggs Chilli Powder $2.39 ea
$2.39 ea
Old El Paso Mexican Black Beans $4.00 ea
$4.00 ea
Countdown Tomatoes Diced No Added Salt $0.90 ea
$0.90 ea
Essentials Coconut Cream $1.20 ea
$1.20 ea
Countdown Caster Sugar $1.40 ea
$1.40 ea
Countdown Lemon Juice $2.00 ea
$2.00 ea
Masterfoods Seasoning Salt & Pepper Grinder $5.80 ea was $6.39
$5.80 ea was $6.39
Bean Supreme Tofu Firm Style $4.89 ea
$4.89 ea
Countdown Long Grain Rice Microwave $1.80 ea
$1.80 ea
Countdown Cashews Natural $5.50 ea
$5.50 ea
Fresh Produce Chilli Green
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