I’ve not used tofu as an ingredient before – mainly because it isn’t exactly a mainstream supermarket staple here, but I did find it recently and thought it might be worth experimenting with, especially for fasting-day meals. Tofu seems to vary a lot in calories – the brand I bought (Liberté) was 170 calories for a quarter of the pack, whereas others seem to be lighter, so do check the packaging. Tofu needs robust flavours, so I made another curry with it. With rice, this comes out on the high side for a fasting day, but you could easily use less tofu or less rice to bring the calories down.

Tofu, Pepper and Kale Curry

Tofu, pepper and kale curry (serves 4)

Ingredient Calories per serving
1 cup brown basmati rice 169
1 tbsp butter or oil 25
1 onion, sliced 11
3 cloves garlic, finely chopped 3
1 tsp cumin seeds 2
1 tsp fenugreek seeds 3
1 tsp coriander seeds 0
1 tsp mustard seeds 4
1 whole cayenne pepper, sliced 2
2 de-seeded red bell peppers, sliced 17
450g firm tofu, diced 170
400g tomaotes, blended to a purée 18
160g kale, chopped 21

Total calories per serving: 445

Method: Cook the rice in two cups of water for about 20 minutes. In another pan, heat the butter or oil over a medium heat, then add the onions and cook for 5-10 minutes. Meanwhile, toast the whole spices over a medium heat and then grind them up (fairly coarsely is fine). Add the garlic to the onion, then stir in all the spices and the red peppers and tofu. Stir in the tomatoes and simmer for 5 minutes. Add the kale and cook for a further five minutes and then serve.