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SuperQuick Mango Chutney Tofu Bowls
15-Min Meal
Veggie
Spicy
SuperQuick
SuperQuick Mango Chutney Tofu Bowls

with Cashews and Indian-Style Pilaf

4 min
Difficulty: 2/3
Indian

If you are looking for a magnificent dish that's quick to whip up, these sweet and savoury mango chutney-tofu bowls fit the bill. Ingredients: Tofu (non-GMO soybean, water, calcium sulfate, nigari) (soy) • Basmati rice • Green peas • Mango chutney (sugars (sugar, mango puree), mango, concentrated vinegar, salt, garlic powder, spices, xanthan gum, ascorbic acid, beta carotene, sodium benzoate, potassium sorbate) • Cashews (cashews, soybean and/or canola oil) (cashew) • Chicken stock powder (salt, sugars (dextrose, corn syrup solids, sugar), chicken fat, corn starch, hydrolyzed vegetable proteins(corn, soy), dehydrated onion, yeast extract, spices and herb, spice extracts, dehydrated chicken, citric acid, turmeric extract, turmeric, disodium inosinate, disodium guanylate, natural flavour) (soy) • Cilantro • Indian spice blend (spices, coriander, garlic powder, salt, chili powder, oleoresin paprika, canola oil, silicon dioxide).

Allergens

Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Cashews
Fish
Gluten

Utensils

Measuring Spoons
Strainer
Large Non-Stick Pan
Medium Pot
Measuring Cups

Tags

Veggie
Spicy
SuperQuick
Ingredients
Tofu

Tofu

1 unit(s)

Basmati Rice

Basmati Rice

0.75 cup

Green Peas

Green Peas

56 g

Cilantro

Cilantro

7 g

Cashews, chopped

Cashews, chopped

28 g

Mango Chutney

Mango Chutney

2 tbsp

Chicken Stock Powder

Chicken Stock Powder

7.5 g

Indian Spice Mix

Indian Spice Mix

5 g

Pepper

Pepper

0.063 tsp

Salt

Salt

0.063 tsp

Oil

Oil

0.5 tbsp

Preparation
1
Cook rice

  • When the water is almost at a boil, using a strainer, rinse rice until water runs clear.
  • To the boiling water, add rice and peas, then reduce heat to low. Cover and cook for 12 - 15 min, until rice is tender and liquid is absorbed. 
  • Remove from heat. Set aside, still covered.

2
Prep and cook tofu

  • Heat a large non-stick pan over medium.
  • Meanwhile, pat tofu dry with paper towels. Using a fork, poke tofu all over, then cut into 1-inch pieces.  Season with salt, pepper and half the Indian Spice Blend (use all for 4 servings).
  • When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu.
  • Cook for 6-7 min, turning occasionally, until crispy and browned all over.

3
Glaze tofu

  • To the same pan, add half the mango chutney (use all for 4 servings), remaining stock powder, 1/8 tsp (1/4 tsp) pepper and 2 tbsp (4 tbsp) water.
  • Cook for 30 sec, stirring often, until glaze thickens and tofu is coated.

4
Finish and serve

  • Meanwhile, finely chop cilantro.
  • Fluff rice with a fork, then stir in half the cilantro.
  • Divide rice and tofu between bowls.
  • Spoon any remaining glaze over tofu.
  • Sprinkle with cashews and remaining cilantro.

5

If you've opted to get tofu, pat tofu dry with paper towels. Using a fork, poke tofu all over, then cut into 1-inch pieces. Season tofu the same way the recipe instructs you to season chicken. Cook for 6-7 min, turning occasionally, until crispy and browned all over. 

Nutrition per serving

630

kcal

Calories

21

g

Fat

3.5

g

Saturated Fat

82

g

Carbohydrate

11

g

Sugar

5

g

Dietary Fiber

27

g

Protein

0

mg

Cholesterol

840

mg

Sodium

0

g

Trans Fat

350

mg

Potassium

600

mg

Calcium

6.5

mg

Iron

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