Tofu and wild rice pan with vegetables in curry sauce

Ingredients for 3 servings:

• 1 cup wild rice
• 200 g tofu, diced
• 1 bunch of spring onions
• 1 clove(s) garlic
• 125 ml vegetable stock
• 5 tbsp soy sauce
• 3 tbsp, heaped natural yogurt or low-fat curd cheese
• 2 tbsp, leveled flour or cornstarch
• 100 g broccoli
• 150 g mushrooms
• 150 g zucchini
• 1 half lemon(s), juice
• salt and pepper
• curry

Instructions

Working time approx. 35 minutes; Cooking/baking time approx. 20 minutes; Total time approx. 55 minutes

vegetarian

Cut the tofu into cubes. Finely chop the garlic and slice the spring onion into small slices. Mix the vegetable broth with the soy sauce and add the tofu cubes, spring onion, and garlic. Cover and refrigerate for 1 hour. Cook the rice according to the package instructions and let cool. Cut the broccoli into small florets, slice the mushrooms, and dice the zucchini. Drain the tofu, garlic, and onions in a sieve, reserving the sauce. Sauté the tofu, garlic, and onions for 5-7 minutes. Add the precooked rice and sauté for 10-15 minutes. Season with curry powder, pepper, and salt to taste. Mix the vegetable broth sauce with the natural yogurt and stir in a little flour or cornstarch. Sauté the vegetables in a separate pan and pour the yogurt sauce over them after about 3-5 minutes. Simmer until the vegetables are tender but still have a bite. Once the tofu and rice are crispy and the vegetables are cooked, serve warm immediately.