TOFU RECIPES FOR KIDS RECIPES

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MISO SOUP RECIPES | JAMIE OLIVER VEGETARIAN SOUP RECIPES



Miso soup recipes | Jamie Oliver vegetarian soup recipes image

Super-quick, healthy and full of flavour, this beautiful bowl of punchy broth will definitely warm you up up on a chilly day.

Total Time 20 minutes

Yield 2

Number Of Ingredients 9

750 ml organic chicken or vegetable stock
3cm piece of ginger
2 cloves of garlic
1 fresh red chilli
½ savoy cabbage
1 carrot
2 tablespoons miso paste
low-salt soy sauce
100 g silken tofu

Steps:

    1. Pour the stock into a pan and bring to the boil.
    2. Peel and julienne the ginger, peel and finely slice the garlic, then deseed and chop the chilli. Add to the stock, cover and simmer for 5 minutes.
    3. Core and shred the cabbage. Peel and julienne the carrot, then add to the pan, cover and simmer for a further 3 to 4 minutes, or until the cabbage is wilted.
    4. Stir in the miso paste and a good splash of soy sauce to taste.
    5. Add the tofu and let it stand for a few minutes before serving.

Nutrition Facts : Calories 184 calories, FatContent 4.4 g fat, SaturatedFatContent 0.9 g saturated fat, ProteinContent 18.8 g protein, CarbohydrateContent 17.7 g carbohydrate, SugarContent 11.5 g sugar, SodiumContent 2.4 g salt, FiberContent 5.1 g fibre

TOFU & CHICKPEA CURRY WITH SPRING GREENS | VEGETABLES ...



Tofu & chickpea curry with spring greens | Vegetables ... image

Total Time 30 minutes

Yield 4

Number Of Ingredients 17

1 red onion
3 cloves of garlic
200 g tofu
1 fresh red chilli
200 g spring greens
1 tablespoon vegetable oil
1 tablespoon ground coriander
2 teaspoons ground cumin
½ teaspoon cayenne pepper
1 teaspoon turmeric
1 x 400 g tin of chopped tomatoes
2 tablespoons olive oil
1 x 400 g tin of chickpeas
2 teaspoons paprika
2 teaspoons garam masala
½ a lemon
2 teaspoons cumin seeds

Steps:

    1. Peel and finely slice the onion. Peel the garlic, then finely chop 1 of the cloves and finely slice the rest. Cut the tofu into cubes. Finely slice the chilli, and shred the spring greens.
    2. Heat the vegetable oil in a pan, add the onion and chopped garlic, and cook gently until the onion begins to brown.
    3. Add the ground coriander and cumin, cayenne and turmeric. Cook for 1 minute. Stir in the tomatoes and half a tin of water. Simmer for 10 minutes.
    4. Meanwhile, heat 1 tablespoon of olive oil in a frying pan and cook the tofu until golden brown. Drain on kitchen paper.
    5. Drain, rinse and stir the chickpeas into the tomato sauce, heat through, then add the paprika, garam masala, lemon juice and seasoning to taste, plus more water if it looks too dry. Add the tofu.
    6. Heat 1 tablespoon of olive oil in a pan. Add the cumin seeds and fry gently to release the aroma, then add sliced garlic and chilli.
    7. When the garlic begins to brown, add the spring greens and stir-fry for 2 to 3 minutes, until just cooked. Serve with the tofu and chickpea curry.

Nutrition Facts : Calories 310 calories, FatContent 14.5 g fat, SaturatedFatContent 1.8 g saturated fat, ProteinContent 13.0 g protein, CarbohydrateContent 27.8 g carbohydrate, SugarContent 6.2 g sugar, SodiumContent 0 g salt, FiberContent 0 g fibre

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TOFU & CHICKPEA CURRY WITH SPRING GREENS | VEGETABLES ...
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    1. Peel and finely slice the onion. Peel the garlic, then finely chop 1 of the cloves and finely slice the rest. Cut the tofu into cubes. Finely slice the chilli, and shred the spring greens.
    2. Heat the vegetable oil in a pan, add the onion and chopped garlic, and cook gently until the onion begins to brown.
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