Pomegranate Molasses-glazed Tofu Bowl with Prawns
with refreshing yoghurt sauceCalories
:
617 kcalProtein
:
34.8g proteinTotal
:
20 minutesDifficulty
:
EasyQuick
Eat Me First
Calorie Smart
Allergens:
- Sesame
- Mustard
- Milk
- Soya
- Crustaceans
A recipe conveniently customised just to your liking.
Ingredients
Serving amount
1 unit(s)
Onion
150 grams
Rice
2 unit(s)
Garlic
1 unit(s)
Lemon
1 sachet(s)
Middle Eastern Style Spice Mix
(Contains: Sesame, Mustard)
1 unit(s)
Bell Pepper
5 grams
Coriander
75 grams
Yoghurt
(Contains: Milk)
1 sachet(s)
Ras-el-Hanout
180 grams
Sliced Mushrooms
180 grams
Tofu
(Contains: Soya)
160 grams
King Prawns
(Contains: Crustaceans)
15 grams
Pomegranate Molasses
Not included in your delivery
½ tbsp
Oil
to taste
Water
to taste
Salt
to taste
Oil
to taste
Pepper
to taste
Butter
Nutrition Values
Energy (kJ)2580 kJ
Energy (kcal)617 kcal
Fat14.8 g
of which saturates3.2 g
Carbohydrate85.5 g
of which sugars15.3 g
Dietary Fiber7.8 g
Protein34.8 g
Salt2.4 g
Potassium355.7 mg
Calcium277.7 mg
Iron1 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in your delivered box.
Utensils
•Grater
•Pot with Lid
Cooking Steps
1
- Halve and peel the onion. Finely chop half and cut the other half into thin slices.
- Peel and grate the garlic (or use a garlic press).
- Halve the lemon.
- Halve the bell pepper and discard the core and seeds. Slice into thin strips.
- Chop the tofu into 2cm chunks.
2
- Rinse the rice to remove excess starch. Place a pot over medium-high heat with a knob of butter and a drizzle of oil.
- When hot, fry the finely chopped onion until softened, 2-3 mins.
- Stir in the rice and 300ml cold water (per 2P).
- Bring to the boil then lower the heat to medium and cover with the lid.
- Cook for 10 mins, then remove the pot from the heat and keep covered for another 10 mins (the rice will continue to cook in its own steam).
3
- Meanwhile, place a pan (preferably non-stick) over medium-high heat with a drizzle of oil.
- Once hot, fry the garlic and sliced onion until fragrant, 3-4 mins.
- Add the prawns, Middle Eastern spice mix, ras-el-hanout, bell pepper and mushrooms and fry on high heat until softened, 6-8 mins. IMPORTANT: Wash hands and equipment after handling raw prawns. Prawns are cooked when pink on the outside and opaque in the middle.
- Stir in lemon juice to taste. Season to taste with salt and pepper.
- Transfer from the pan and cover to keep warm (reserve the pan for later use).
4
- Meanwhile, roughly chop the coriander (stalks and all).
- In a bowl, mix half the coriander with the yoghurt, lemon juice to taste and ½ tbsp oil (per 2P).
- Season to taste with salt and pepper.
5
- Toss the tofu with the pomegranate molasses.
- Wipe the pan and return to medium-high heat with a drizzle of oil.
- Once hot, fry until golden, 6-8 mins each side.
6
- Fluff up the rice with a fork and divide between bowls.
- Spoon over the spiced prawns and veg.
- Arrange slices of golden fried tofu on top.
- Finish with a dollop of yoghurt sauce and a sprinkling of coriander.
