Low-Carb Without Meat

Keto Tofu Vegetable Curry with Cauliflower Rice

5
Average: 5 (5 votes)
(5 votes)
Keto Tofu Vegetable Curry with Cauliflower Rice

Keto Tofu Vegetable Curry with Cauliflower Rice - Spicy, vegan and keto! Photo: Beeke Hedder

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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
381
calories
Calories

Healthy, because

Even smarter

Nutritional values

This bowl is low in carbs and packed with fiber from the cauliflower.

This dish can be reheated easily, so make a little extra and bring it to work with you the next day for lunch. 

1 serving contains
(Percentage of daily recommendation)
Calorie381 kcal(18 %)
Protein14 g(14 %)
Fat32 g(28 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
(1 Portion)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E5.8 mg(48 %)
Vitamin K227.4 μg(379 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.4 mg(29 %)
Folate154 μg(51 %)
Pantothenic acid1.1 mg(18 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C71 mg(75 %)
Potassium942 mg(24 %)
Calcium173 mg(17 %)
Magnesium116 mg(39 %)
Iron3.7 mg(25 %)
Iodine11 μg(6 %)
Zinc1.5 mg(19 %)
Saturated fatty acids8.4 g
Uric acid79 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 shallot
1 garlic
2 teaspoons ginger
10 ounces Eggplant
7 ounces Baby spinach
6 ounces Tofu
2 tablespoons Coconut oil
1 teaspoon ground Turmeric
1 teaspoon Garam Masala
1 teaspoon Curry powder
5 ounces Vegetable broth
10 ounces Coconut milk
2 tablespoons Lime juice
salt
peppers
1 ounce Shelled peanut
½ bunch cilantro
1 chile pepper
7 ounces Cauliflower
1 tablespoon Peanut oil
How healthy are the main ingredients?
EggplantCoconut milkCauliflowerCauliflowerTofuginger
Preparation

Kitchen utensils

1 Knife, 1 Cutting board, 1 Salad spinner, 1 Pot, 1 Food processor, 1 Skillet

Preparation steps

1.

Peel and finely chop the shallot, garlic and ginger. Wash, clean and dice the eggplant. Wash spinach and spin dry. Drain tofu and cut into cubes.

2.

Heat coconut oil in a pot. Sauté the shallot, garlic, and ginger in it. Add diced eggplant and tofu and fry until brown, then add turmeric powder, garam masala, and curry powder. Add the spinach and let it wilt. Pour in vegetable stock and bring to a boil briefly. Pour in coconut milk, then cook over medium heat for about 10 minutes. Season with 1 tablespoon lime juice, salt, and pepper.

3.

In the meantime, roughly chop the peanuts. Wash the coriander, shake dry and also chop coarsely. Wash and clean the chilli pepper and cut into fine rings.

4.

Wash the cauliflower, divide into florets and chop to rice grain size in a food processor. Heat peanut oil in a frying pan and fry cauliflower rice over medium heat for about 5 minutes while stirring. Season with remaining lime juice, salt and pepper.

5.

Divide the cauliflower rice into 4 bowls and add the keto vegetable curry. Sprinkle everything with peanuts, coriander, and chili pepper rings and serve.