avec épinards en sauce Tikka
Les bouchées dorées de paneer ont un intérieur délicatement crémeux tandis que leur extérieur est délicieusement croustillant après avoir été rapidement passée à la poêle. Accompagné de pois chiches riches en fibres et mijotés dans une sauce tikka crémeuse, ce cari est à ne pas manquer! Les « repas futés » sont basés sur un calcul considérant la quantité de kilocalories et de glucides par portion.
Allergens
Utensils
Tags
Tofu
1 unit(s)
Pois chiches
0.5 unit(s)
Bébés épinards
56 g
Mélange d'épices cumin-curcuma
1.5 tsp
Coriandre
7 g
Sauce tikka
0.5 cup
Oignon jaune
0.5 unit(s)
Bouillon de légumes en poudre
1 tbsp
Tomato
1 unit(s)
Sel
0.125 tsp
Poivre
0.125 tsp
Beurre non salé
2 tbsp
- Heat a large non-stick pan over medium-high heat.
- While the pan heats, pat tofu dry with paper towels. Cut tofu into 1/2-inch cubes.
- When hot, add 1 tbsp (1 1/2 tbsp) butter, then swirl the pan until melted.
- Add tofu, then season with salt, pepper and Cumin-Turmeric Spice Blend. Pan-fry, turning cubes occasionally, until crispy and golden, 4-5 min. (TIP: If spices start to burn, reduce heat to medium.)
- Transfer to a plate.
- Meanwhile, peel, then cut half the onion (whole onion for 4 ppl) into 1/4-inch pieces.
- Cut tomato into 1/2-inch pieces.
- Roughly chop spinach.
- Roughly chop cilantro.
- Return the same pan (from step 1) to medium.
- Add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.
- Add onions and tomatoes. Cook, stirring occasionally, until softened, 3-4 min.
- Stir in tikka sauce and stock powder. Cook, stirring often, until sauce thickens slightly, 30 sec.
- Add 1 cup (2 cups) water and half the chickpeas with their canning liquid to the pan (use all for 4ppl). Bring to simmer over high.
- Once simmering, reduce heat to medium. Cover and cook, stirring occasionally, until chickpeas are tender and tomatoes are broken down, 8-10 min.
- Add spinach, half the tofu and half the cilantro to the pan. Cook, stirring often, until spinach wilts, 1-2 min. (TIP: If curry reduces too much, add 2 tbsp water at a time, until desired consistency is reached.)
- Season with salt and pepper, to taste.
- Divide curry between bowls.
- Top bowls with remaining tofu.
- Sprinkle remaining cilantro over top.
470
kcal
Calories
692
g
Fat
10
g
Saturated Fat
33
g
Carbohydrate
9
g
Sugar
9
g
Dietary Fiber
25
g
Protein
30
mg
Cholesterol
1320
mg
Sodium
0.5
g
Trans Fat
1050
mg
Potassium
650
mg
Calcium
6
mg
Iron
avec épinards dans une sauce tikka
