Mediterranean Cannellini Beans with Tomatoes and Spiced Tofu
PLEASE MAKE SURE YOU WASH THE FRESH FRUIT, VEGETABLES AND HERBS BEFORE YOU START.
 |
COOKING TIME |
| 30 Mins |
DIFFICULTY
| INGREDIENTS | 2p | 4p |
| Tofu | 220 gr | 440 gr |
| Brown Onion | 1/2 | 1 |
| Garlic | 3 cloves | 6 cloves |
| Ginger | 1 cm | 2 cm |
| Spinach | 1 handful | 2 handfuls |
| Spring onion | 3 | 6 |
| Spice mix (curry, chilli) | 1 tbsp | 2 tbsp |
| Diced tomatoes | 400 gr | 800 gr |
| Cannellini Beans | 400 gr | 800 gr |
| Stock cube | 1/2 | 1 |
| Corn flour | 1 tbsp | 2 tbsp |
| * Oil | 2 tbsp | 4 tbsp |
* PRODUCTS ARE PANTRY ITEMS AND ARE NOT INCLUDED IN THE BOX NEITHER ARE SALT AND PEPPER
Nutrition per 100 gr (Average serve is 400gr) |
|
| Energy | 386Kj |
| Protein | 7.1g |
| Fat, Total | 3.3g |
| – Saturated | 0.5g |
| Carbohydrates | 5.4g |
| – Sugars | 2.1g |
| Sodium | 120mg |
| Allergens | Soy |
TOOLS: Saucepan, fry pan, wooden spoon
METHOD
1
Prep
Finely dice onion, mince garlic and ginger ● drain cannellini beans ● finely slice spring onion ● dice tofu in 1 cm cubes ● place into a bowl: tofu, corn flour, 1/3 of the spice mix and a good pinch of salt ● mix well
2
Cook
Place a large saucepan on medium heat with 1 (2) tbsp of oil ● add onion, garlic and ginger cook for 3-4 minutes ● add remaining spice mix, stock cube, diced tomatoes and ½ (1) cup of water ● bring to the boil then simmer
3
FRY TOFU
Place fry pan on medium heat with 1 (2) tbsp of oil ● when hot add tofu ● fry for 6-7 minutes until crispy ● remove from heat and place tofu on a plate with kitchen paper to remove excess oil
4
COOK 2
Add cannellini beans to the tomato mixture ● simmer for 5 more minutes ● taste, add seasoning if necessary ● remove from heat and gently mix spinach and half of the spring onions into the stew
5
FINISH & SERVE
Place stew into bowls ● top with crispy tofu ● sprinkle remaining spring onion over the top
Attention customers with food allergies. Our products may contain traces of allergens, such as wheat, soybeans, tree nuts, peanuts, or wheat.