Black Kale Curry with Tofu
Black Kale Curry with Tofu - Indian classic with down to earth winter vegetables
Healthy, because
Even smarter
Nutritional values
Black cabbage comes up trumps with lots of vitamin C: Especially in the dark season, we arm ourselves against colds with this water-soluble vitamin; in addition, ascorbic acid mobilizes collagen production and strengthens connective tissue. Thanks to the calcium it contains tofu burns fat and strengthens bones and teeth.
Black cabbage is a winter vegetable similar in taste and appearance to kale. It is available, for example, at weekly markets or in well-stocked health food stores. However, if you can't get any, you can easily replace it with kale in the curry with tofu.
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.3 g | (44 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 20.3 mg | (169 %) | ||
| Vitamin K | 2,072.7 μg | (3,455 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 510 μg | (170 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 268 mg | (282 %) | ||
| Potassium | 1,712 mg | (43 %) | ||
| Calcium | 857 mg | (86 %) | ||
| Magnesium | 236 mg | (79 %) | ||
| Iron | 9.6 mg | (64 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 36 ozs Lacinato Kale (black kale)
- 1 onion
- 1 garlic clove
- 4 Tbsps Peanut oil
- 2 Tbsps red Curry paste
- 14 ozs Vegetable broth
- 14 ozs Coconut milk
- 22 ozs Tofu
- 3 Tbsps soy sauce
- 1 Tbsp Lime juice
- 1 red Cress
Preparation steps
Remove hard stems and leaf veins from cabbage, wash leaves, shake dry and cut into strips. Peel onion and garlic and finely dice both.
Heat 2 tablespoons of oil in a saucepan. Sauté onion and garlic in it over medium heat for 5 minutes. Add cabbage and curry paste and stir-fry for 5 minutes. Pour in broth and coconut milk and simmer over low heat, stirring occasionally, for about 20 minutes.
Meanwhile, dice tofu and pat dry. Heat remaining oil in a frying pan. Fry tofu in it for about 6-8 minutes on all sides over medium heat until golden brown; then drizzle with a little soy sauce and lime juice. Season curry with soy sauce and divide among bowls. Place tofu on top, cut cress from the bed and garnish the black cabbage curry with it.
