Gut-Friendly: Creamy Satay Tofu-Veggie Stew

Nutrition per serve

Ingredients

• 1pcs onion
• 1pcs carrot
• 1pcs zucchini
• 1clove garlic
• 1head broccoli
• 125g brown rice
• 40g peanut butter
• 200ml coconut milk
• 200g peanut satay tofu
• 10g Malaysian mild curry powder
• 20g roasted peanuts
• 1bunch coriander
• 125ml (½ cup) boiling water
• 23ml extra virgin olive oil
• 5ml soy sauce
• 5ml white vinegar

Method

1. Step 1 — Start prep
   Fill a medium saucepan three-quarters full with water and bring to the boil for the rice. Coarsely chop the onion. Halve the carrot and zucchini lengthwise and thinly slice. Crush or finely chop the garlic. Coarsely chop the broccoli stem, then cut the head into small florets.
2. Step 2 — Cook rice
   Cook the rice in the pan of boiling water for 25-27 mins until tender. Drain.
3. Step 3 — Make peanut sauce
   While the rice is cooking, whisk the peanut butter and 125ml (½ cup) boiling water in a heatproof jug until combined, then whisk in the coconut milk.
4. Step 4 — Brown tofu
   Cut the tofu into 3cm pieces. Heat 1 tbs extra virgin olive oil in a medium deep frypan over medium heat. Cook the tofu for 1-2 mins each side until golden. Remove from the pan.
5. Step 5 — Add sauce and vegetables
   Heat 2 tsp extra virgin olive oil in the same pan over medium heat. Cook onion and carrot, stirring occasionally, for 3 mins or until slightly softened. Add garlic and curry powder and cook, stirring, for 1 min or until fragrant. Stir in peanut sauce, zucchini and broccoli and bring to the boil. Reduce heat to medium-low, cover and cook for 6-8 mins until tender.
6. Step 6 — Get ready to serve
   Meanwhile, coarsely chop the peanuts. Finely chop the coriander, including the stems. Add the tofu, half the coriander, 1 tsp soy sauce and 1 tsp white vinegar to the curry and stir to combine. Taste, then season with salt and pepper. Divide the rice and curry among bowls. Scatter with the peanuts and remaining coriander to serve.

Allergens

Soy, Peanut, Gluten, Wheat