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  • Writer's pictureCrabtree Nutrition

Tofu Masala (Serves 2)

Indulge in this delicious tofu curry, packed with phytoestrogens for midlife hormone balance.


4 tbsp extra virgin olive oil

400g firm tofu, drained and cut into bite sized pieces

3 tsp garam masala

1 tsp turmeric

1 tsp sea salt

1⁄2 tsp black pepper

1 large onion, finely chopped

6 garlic cloves, crushed

4 cm fresh ginger, finely chopped

1 tsp ground cumin

1 tsp smoked paprika

2 tbsp tomato purée

400g tin chopped tomatoes

2 peppers, any colour, roughly diced

150ml coconut yoghurt

1 tbsp lemon juice

100g spinach

Fresh. Coriander

Serve with quinoa, brown basmati rice or cauliflower rice


1. Put half the oil into a large saucepan and set over a medium heat. Add the tofu, half the garam masala and half the turmeric, the salt and pepper. Toss everything together and fry for 5 minutes until golden and fragrant. Place in a bowl and return the pan to the heat.

2. Add the remaining oil and the onions to the pan and fry for 5-6 minutes until soft. Add the garlic and ginger, and on a lower heat, fry for a further 5 minutes until fragrant.

3. Add the remaining garam masala, turmeric, cumin and smoked paprika and combine.

4. Add the tomato purée, chopped tomatoes and peppers to the pan and bring to the boil. Reduce the heat and simmer for 10 minutes, until the peppers soften.

5. Stir in the yoghurt, lemon juice and spinach and cook until the spinach wilts.

6. Stir the tofu back into the sauce and warm through.

7. Serve with coriander and quinoa (65g uncooked weight per person), brown basmati rice (40g uncooked weight per person) or cauliflower rice (unlimited amount).

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