• 245g tofu Tofu, firm
• 255g wild rice Wild Rice, cooked
• 80g green beans Green Beans, boiled
• 80g cauliflower Cauliflower, boiled
• 25g curry paste Curry Paste, tikka
• 60g greek yoghurt Greek Yoghurt, 0% fat
• 10g lemon juice Lemon Juice
• 65g ½ naan Naan Bread
• 5g ghee Ghee
• fresh coriander & a pinch of garam masala

1. 1

   Prep everything first: wash and trim the green beans and cauliflower, then measure out the sauce ingredients.

2. 2

   Cook the wild rice blend according to the pack, usually 20-25 minutes, then drain.

3. 3

   Press the tofu for 10 minutes, cut into cubes and air-fry or pan-fry until golden and crisp on all sides (about 12 minutes).

4. 4

   Combine the tikka paste, yoghurt and lemon juice. Coat the protein and leave for at least 10 minutes (or overnight) before cooking.

5. 5

   Meanwhile, steam or stir-fry the green beans and cauliflower for 3-5 minutes until just tender with a little bite.

6. 6

   Build the plate: wild rice first, then the veg and crispy tofu, spooning over any remaining sauce. Finish with the fresh coriander & a pinch of garam masala.

7. 7

   Bulking upgrade: add the ½ naan, ghee for extra energy-dense calories.

Tap ingredients and steps to tick them off as you cook.