Meatless Monday: Curried tofu lunch in a jar


Lunch in a Mason jar is such a convenient way to prepare and eat a variety of salads.  Great to take to work. Here tofu is marinated in a curry dressing and topped with salad vegetables, rice, nuts and seeds.  You can vary my suggestions to suit your taste or what you have in your fridge.

Here are the general guidelines for filling your jar:-

Layer 1 - the dressing must go in first so that the other ingredients do not get soggy.
Layer 2 - the protein layer which can be tofu, beans, chickpeas etc
Layer 3 - the vegetable layer which can be sweetcorn, avocado, brocolli florets, carrot sticks, pepper slices, tomatoes, etc
Layer 4 - the grain layer which can be rice, quinoa, bulgar wheat, millet, etc
Layer 5 - salad leaves and herbs
Layer 6 - nuts and seeds which can be almonds, walnuts, chopped brazil nuts, pumpkin seeds, sunflower kernals etc


Curried tofu in a jar 

Layer 1 

For the dressing

1 tsp organic olive oil
1 tsp white wine vinegar
1/2 tsp tumeric
1/2 tsp garam marsala 
Place the ingredients in the base of a jar and swirl to mix.  

Layer 2 

1/2 carton tofu, cubed

Layer 3 

75g sweetcorn kernals
1/2 avocado, sliced, tossed in a splash of lemon juice
1 medium carrot, grated
1/4 carrot, grated
3 tomatinos, halved

Layer 4

100g (dry weight) organic brown rice, cooked according to instructions

Layer 5

Handful spinach
Coriander leaves (optional)

Layer 6 

1 tbsp pumpkin seeds
3-4 almonds

Enjoy!

Janet x



Recipe Copyright © 2015 40plusandalliswell

No comments:

Post a Comment