Brinjal pickle vegetables and spiced tofu steak

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» Brinjal pickle vegetables and spiced tofu steak

Serves 4

Another one for the aubergine fans.

Ingredientsvegan Brinjal pickle vegetables and spiced tofu steak with a green garnish on a white plate against a red background

For the brinjal pickle

  • 3 tbsp vegetable oil
  • 1 red onion, diced
  • 2 cloves garlic, sliced
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • ½ tsp coriander seeds
  • ½ tsp cumin seeds
  • Black pepper, to taste
  • 25 g fresh ginger, peeled and grated
  • 25 g muscovado sugar
  • 50 ml red wine vinegar
  • 2 aubergines, diced
  • 100 ml water

For the flatbread

  • 150 g wholemeal flour
  • 125 ml water
  • Salt

For the main dish

  • Spray oil
  • ½ tin chickpeas, drained
  • 100 g fresh okra
  • 2 sweet potatoes
  • 2 tbsp chopped fresh coriander
  • 200 g calcium-set firm tofu, pressed
  • 1 red chilli, pureed

Method

For the brinjal pickle

  1. Heat the oil in a large pan and add the onion. Cook until tender and add the garlic. Add the spices and ginger, mix thoroughly and cook for 1 minute. Add the sugar and vinegar and heat through. Add the aubergine and mix thoroughly to combine all ingredients. Add 100 ml of water and cook down till it resembles a chutney

For the flatbread

  1. Mix the wholemeal flour and water with a small amount of salt together to form a dough. Divide into 4 equal pieces and leave to rest.
  2. You can follow the other sections of the recipe while the dough rests and finish cooking the bread before serving so it’s warm and fresh.
  3. When rested, roll out each piece until it is 2 mm thick.
  4. Heat a large frying pan over a high heat and place the flatbread in one at a time into the dry pan. When they start to bubble up, flip over and cook on the other side.

For the main dish

  1. Spray the sweet potato with oil and season. Place into a roasting dish and cook in the oven on 180°C until coloured and soft.
  2. Put the chickpeas, okra and brinjal pickle into a saucepan and heat through. When the okra is soft, add the sweet potato and coriander and remove from the heat.
  3. Divide the tofu into 4 equal pieces and brush with the chilli puree. Pan-fry the tofu using spray oil and serve with the pickled vegetables and flatbread.

TIP: Look for calcium in the ingredients list of your tofu

Nutritional analysis per serving (1/4 recipe)

Kcal Carbs (g) Fibre (g) Protein (g) Fat (g) Saturates (g) Sugars (g) Salt (g)
523 80.6 21.4 19.2 16.3 1.9 23.4 0.29
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