Nutrition balance score
Great
Glycemic Index
69
High
Glycemic Load
35
High
Nutrition per serving
Calories331.7 kcal (17%)
Total Fat10.1 g (14%)
Carbs51.3 g (20%)
Sugars3.7 g (4%)
Protein10.8 g (22%)
Sodium387.4 mg (19%)
Fiber5.5 g (20%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
Instructions
Step 1
Cook rice
Rinse the rice until the water runs clear. Put in a small saucepan with 250ml (1 cup) water, cover and bring to a simmer over medium heat. Reduce the heat to low and cook for 12 mins or until tender and the water is absorbed. Turn off the heat and stand, covered, for at least 5 mins. Fluff the rice with a fork.
Japanese rice150g
Step 2
Prep ingredients
Meanwhile, cut the carrot into 3cm chunks. Trim the beans. Thinly slice the spring onion on an angle. Halve the tofu pieces on an angle. Crumble 1 stock cube into a heatproof jug, add 310ml (1¼ cups) boiling water and stir to dissolve.
spring onion1
tofu200g
vegetable stock cube1
green beans150g
carrot1
Step 3
Start curry
Melt 20g butter in a medium deep frypan over medium heat. Add 1 tbs plain flour and cook, stirring, for 1 min or until golden. Add the curry powder and cook, stirring, for 10 secs or until combined.
plain flour1 Tbs
butter20g
curry powder10g
Step 4
Simmer curry
Gradually whisk the stock into the flour mixture, then bring to the boil. Reduce the heat to medium-low and add the carrot and tofu. Cook, covered, scraping to incorporate the flavour from the base of the pan occasionally, for 9 mins or until the carrot is tender. Add the beans and cook, uncovered, for 3 mins or until tender.
Step 5
Stir 2 tsp tomato sauce and 1 tsp soy sauce into the curry. Taste, then season with salt and pepper. Divide the rice and tofu curry among bowls, scatter with the spring onion and enjoy!
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