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Plant-based

Gentle Lemony Tofu & Courgette with Dill

Tofu, potato, carrot and courgette in a silky lemon and dill sauce with oregano and spinach, like an egg-free Greek avgolemono.

makes 23 blocks, about 25p each

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Illustration of a bowl of Gentle Lemony Tofu & Courgette with Dill
Time
45 min15 min prep · 30 min cook
Makes
23 blocks
Cost per blockPer block
25p
Calories per blockCalories
52 kcal
Fibre per blockFibre
1g

Ingredients

Batch size
  • 400gfirm tofu, pressed, 2cm cubes
  • 400gcourgette, 1.5cm dice
  • 300gpotatoes, 1.5cm dice
  • 200gcarrots, 1cm dice
  • 100gbaby spinach
  • 40gspring onions, green parts only, sliced
  • 20mlgarlic-infused oil
  • 2g (1 tsp)dried oregano
  • 25gcornflour
  • 60mllemon juice
  • 15gfresh dill, chopped
  • 1 cubevegetable stock cube
  • 500mlwater

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

  • VG
  • GF
  • DF

Nutrition

estimated
1 block3 blocks
Energy52 kcal156 kcal
Protein3.1g9.3g
Carbs5g15g
Fat2.3g6.9g
Fibre1g3g
Salt0.22g0.66g

Method

  1. Heat the oil in a large pan over a medium heat and fry the tofu for 8 minutes until lightly golden. Lift out.
  2. Add the potatoes, carrots and oregano and stir for 2 minutes. Add the stock cube and water, cover and simmer for 12 minutes until almost tender.
  3. Add the courgette and tofu and simmer for 5 minutes.
  4. Mix the cornflour with the lemon juice and 2 tbsp cold water, stir it in and simmer for 2 minutes until silky and thick.
  5. Off the heat, stir in the spinach until wilted, then the dill and spring onion greens. Season with salt and pepper.
  6. Cool and freeze in 70g blocks.

Serve it

Rice or orzo · With warm pitta · Alongside a green salad

kcalproteincarbsfatfibresalt
Per block523.1g5g2.3g1g0.22g
Per 3 blocks1569.3g15g6.9g3g0.66g

Cook’s notes

  • A little grated lemon zest with the dill makes it brighter without adding more acidity.
  • Frozen chopped dill works well and keeps for months.

Serve it

Rice or orzo · With warm pitta · Alongside a green salad.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Keeps 3 months frozen · cool within 2 hours · never refreeze thawed blocksPrinted from BatchJoy.com

Freeze, reheat and serve

Freeze
Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat
Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion
3 blocks (210g) make a dinner for one adult: about 156 kcal and 9.3g protein before rice, bread or potatoes.

Gentle Lemony Tofu & Courgette with Dill questions

How does it get creamy without egg?

Avgolemono is usually thickened by whisking eggs into the lemony stock. Here cornflour does the same job, giving a silky sauce with no risk of the egg scrambling.

Can I use chicken instead of tofu?

Yes. Use 500g chicken breast in bite-size pieces, brown it in step 1, and add it back with the courgette so it cooks through in the final simmer.

More plant-based recipes · All recipes

Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.

Cooking Gentle Lemony Tofu & Courgette with Dill