October 5, 2022

Chickpea & Tofu Curry

INGREDIENTS


  • 2 tbsp olive oil
  • 300g firm tofu, cut into 3cm pieces
  • 1 brown onion, finely chopped
  • 400g can chickpeas, rinsed, drained
  • 1/3 cup (100g) korma curry paste
  • 270ml can light coconut milk
  • 350g broccoli, cut into florets
  • 450g pkt microwavable basmati rice
  • 1 spring onion, cut into matchsticks


METHOD


Step 1

Heat half the oil in a wok over medium-high heat. Stir-fry the tofu for 3 mins or until golden. Transfer to a plate.

Step 2

Heat the remaining oil in a large frying pan over medium heat. Cook the onion, stirring, for 5 mins or until golden. Add the chickpeas and cook for 2 mins or until lightly browned.

Step 3

Add the curry paste to the onion mixture in the pan and cook, stirring, for 2 mins or until aromatic. Add the coconut milk and 1/2 cup (125ml) warm water. Stir to combine. Bring to the boil. Reduce heat to low. Add the broccoli to the coconut milk mixture in the pan with the tofu and stir to combine. Bring to a simmer. Cook, partially covered, for 8 mins or until the sauce thickens and broccoli is tender.

Step 4

Meanwhile, heat the rice following packet directions.

Step 5

Divide the rice evenly among serving bowls. Spoon over the curry and sprinkle with spring onion to serve.

Salmon & Quinoa Bowls with Green Beans, Olives & Feta

By Zina Stone • November 13, 2025
Ingredients 450g salmon fillet ½ teaspoon salt, divided ¼ teaspoon ground pepper 30g string beans (green, yellow, or a mix), trimmed and cut into 1-inch pieces 1 ¾ cups water ¾ cup quinoa (red, white, or tricolored), rinsed 3 tablespoons lemon juice 2 tablespoons olive oil 1 clove garlic, minced 2 teaspoons chopped fresh oregano, plus more for garnish, or 1/2 tsp. dried 1 medium tomato, seeded and chopped ¼ cup crumbled feta cheese ¼ cup pitted Kalamata olives, halved or sliced Instructions Preheat oven to 400 degrees F. Line a large baking sheet with foil. Place salmon filet on the prepared baking sheet and sprinkle with 1/8 tsp. salt and pepper. Bake until the salmon is no longer opaque in the center and flakes easily with a fork, 20 to 25 minutes. Let rest for 5 minutes, then flake the salmon into bite-size pieces (discard the skin). Meanwhile, bring 1 inch of water to a boil in a medium saucepan fitted with a steamer basket. Add 8 ounces beans; cover and cook until tender-crisp, about 5 minutes. Rinse the beans under cold water, drain well, and set aside. Combine 1 ¾ water, ¾ quinoa, and 1/8 tsp. salt in the saucepan; bring to a boil. Reduce heat to low, cover, and simmer until the quinoa is tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork. Whisk 3 tablespoons lemon juice, 2 tablespoons oil, 1 clove minced garlic, 2 teaspoons chopped oregano, and the remaining 1/4 tsp. salt in a small bowl. To serve, divide the quinoa among 4 dinner bowls. Arrange the salmon, beans, tomato, feta, and olives over the quinoa. Drizzle with the dressing and garnish with more fresh oregano, if desired. Nutrition and Cooking Times Serves: 4 | Prep time: 30 minutes | Cook time: 15 minutes | Total time: 45 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g

Freedom Bulletin #305

By Zina Stone • November 4, 2025
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Oven Roasted Barramundi with Tomato & Olives

By Zina Stone • November 4, 2025
Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g