Lunch & dinner
Tofu and chana masala with brown rice
- Lunch & dinner
- South Asian
- 30 min hands-on
- Vegan
- Halal
Ingredients
One standard portion
- 150g firm tofu
- 50g brown basmati (dry weight)
- 80g cooked chickpeas
- 150g tomatoes
- 50g onion
Season as the method describes. Spices, salt, lemon and water aren’t weighed or counted below.
Per portion
- Calories
- 575kcal
- Protein
- 35g
- Carbs
- 73g
- Fat
- 16g
Added up from each ingredient’s typical values per 100g. A standard portion is this meal’s share of a 2,000 kcal day.
Method
Fry the tofu in half the oil until golden; set aside.
Cook the onion, tomato and chana masala in the rest; add the chickpeas and simmer ten minutes.
Fold the tofu back in and serve over the rice.
In a plan
This is one of the dishes our plans cook from, and plans serve it for lunch or dinner, or as the iftar meal in Ramadan. There, the firm tofu, brown basmati (dry weight) and rapeseed oil are weighed out to your own numbers; everything else stays as written.
More like this
More for lunch & dinner
General guidance, not medical advice. Please check with your doctor if you have a medical condition, are pregnant, or are new to exercise. Check every ingredient against your own allergies.