SHIFT Grub
Spiced tofu and vegetable mash-topped pie
Spiced tofu and vegetable mash-topped pie. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 180g firm tofu
- 250g potatoes
- 90g carrots
- 90g peas
- 40g medium curry sauce
- 4.6g olive oil
- 150g chopped tomatoes
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- bowl
- clean plate
- saucepan
- colander
- potato masher
- oven
- ovenproof dish
- oven gloves
Method
- Heat the oven to200°C/180°Cfan. Peel and cut the measured potatoes into even pieces. Boil for15–20 minutes until tender, drain and mash with a little reserved potato water; add milk or butter only if listed.
- Drain and pat the firm tofu dry. Cut into 2 cm cubes or 1.5 cm slices and cook in the measured oil for 8–10 minutes, turning, until hot through and lightly golden.
- Finely chop the carrots and other filling vegetables. Simmer them with the measured tomatoes, cooking sauce and100 ml water for10–15 minutes until tender; add peas near the end. Stir in the cooked protein. Keep any cold dressing separate for serving.
- Put the hot filling into an ovenproof dish and spread the mash over it. Add measured cheese if listed. Bake for15–20 minutes until the centre is bubbling and steaming hot. Rest2 minutes and serve; this is a mash-topped pie, not an unlisted pastry recipe.
Estimated nutrition
| Energy | 534.9 kcal |
|---|---|
| Protein | 26.6 g |
| Carbohydrate | 76.4 g |
| Fat | 15.8 g |
| Fibre | Not available |
| Saturates | 2.4 g |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- soya
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Cool in shallow portions and refrigerate within 2 hours at 0–5°C. Eat within 48 hours of original cooking or freeze promptly; any shorter ingredient deadline governs.
- Freeze cooled portions promptly in labelled suitable containers. Defrost completely in the fridge.
- Reheat once until steaming hot throughout. Stir and check the centre; eat immediately.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.