Gentle Tempeh & Potato Curry
A mild Japanese-style curry of golden tempeh, potato, carrot and green beans in a smooth, gently sweet curry sauce.
makes 22 blocks, about 35p each
- Time
- 45 min15 min prep · 30 min cook
- Makes
- 22 blocks
- Cost per blockPer block
- 35p
- Calories per blockCalories
- 77 kcal
- Fibre per blockFibre
- 2g
Ingredients
- 400g (2 packs)tempeh, 1.5cm cubes
- 400gpotatoes, 2cm chunks
- 300gcarrots, 1.5cm chunks
- 150ggreen beans, 3cm lengths
- 10g (4 tsp)ground coriander, cumin, turmeric, fenugreek
- 1gground cinnamon
- 20gfresh ginger, grated
- 30mltamari
- 20mlmaple syrup
- 25gcornflour
- 15mlgarlic-infused oil
- 15mlrapeseed oil
- 1 cubevegetable stock cube
- 600mlwater
- 40gspring onions, green parts only, sliced
Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.
Nutrition
estimated| 1 block | 3 blocks | |
|---|---|---|
| Energy | 77 kcal | 231 kcal |
| Protein | 4.3g | 12.9g |
| Carbs | 8.2g | 24.6g |
| Fat | 3.5g | 10.5g |
| Fibre | 2g | 6g |
| Salt | 0.43g | 1.29g |
Method
- Step 1: Heat both oils in a large pan over a medium heat and fry the tempeh for 6 minutes until golden. Lift out.
- Step 2: Add the potatoes, carrots, ginger and spices and stir for 2 minutes.
- Step 3: Add the water, stock cube, tamari and maple syrup. Cover and simmer for 15 minutes until the potato is nearly tender.
- Step 4: Add the green beans and tempeh and simmer for 5 minutes.
- Step 5: Stir in the cornflour mixed with 3 tbsp cold water and simmer for 2 minutes until thick and glossy, then stir in the spring onion greens.
- Step 6: Cool and freeze in 70g blocks.
Serve it
Short-grain or jasmine rice · With steamed pak choi · Over a jacket potato
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 77 | 4.3g | 8.2g | 3.5g | 2g | 0.43g |
| Per 3 blocks | 231 | 12.9g | 24.6g | 10.5g | 6g | 1.29g |
Cook’s notes
- Ready-made Japanese curry roux blocks usually contain wheat flour and onion, so this sauce is thickened with cornflour instead.
- Firm tofu works in place of the tempeh, fried the same way.
- Most curry powders contain some chilli, which is why this uses its own mild spice mix.
Serve it
Short-grain or jasmine rice · With steamed pak choi · Over a jacket potato.
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.
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 231 kcal and 12.9g protein before rice, bread or potatoes.
Gentle Tempeh & Potato Curry questions
Why is there maple syrup in a curry?
Japanese curry is mild and slightly sweet. A little maple syrup gives that rounded sweetness without the grated apple or honey that are often used.
Can I use chicken instead of tempeh?
Yes. Use 500g chicken breast cut into bite-size pieces, brown it in step 1 and add it back with the green beans; it will be cooked through after the final simmer.
Sauces that go with it
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Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.