Spicy tofu and vegetable casserole
This meat-free main course is hearty and packed with zero hero veg – perfect for chilly winter weather.
Prep time: 15 minutes
Cook time: 60 minutes
SmartPoints: 4 per serving
4 sprays calorie controlled cooking spray
1 teaspoon cumin seeds
1g medium curry powder
1 medium onion, chopped
1 medium red pepper, de-seeded and chopped
200g parsnips, cut into chunks
200g carrots, sliced
1 x 410g can mixed beans in a tomato sauce
400g chopped tinned tomatoes
150g marinated tofu
1 vegetable stock cube, make up to 450ml with hot water
200g cauliflower, broken into florets
100g green beans, halved
1 pinch salt
1⁄4 teaspoons black pepper
- Preheat the oven to Gas Mark 4/180°C/fan oven 160°C.
- Spray the cooking spray in a flameproof casserole dish and add the cumin seeds. Cook for a few moments to toast them lightly. Add the curry powder, onion, pepper, parsnips, carrots, mixed beans, tomatoes, tofu and stock. Bring to the boil and season with salt and pepper. Cover and transfer to the oven to cook for 30 minutes.
- Add the cauliflower and beans to the casserole, stirring them in. Cover and cook for a further 25 minutes. Check the seasoning and serve.