EatSmarter exclusive recipe

Tofu and Vegetable Curry

with Mangos and Almonds
4.6
Average: 4.6 (10 votes)
(10 votes)
Tofu and Vegetable Curry

Tofu and Vegetable Curry - Even meat fans can hardly resist this dish!

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Health Score:
Health Score
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
236
calories
Calories

Healthy, because

Even smarter

Nutritional values

The tofu ensures that protein is put on the plate and that the fat content is at the bottom. Vitamin C is provided by mango, peppers and broccoli, in sufficient quantity to cover the daily requirement.

Well suited as a side dish: rice or rice noodles. If you value the highest possible fibre content, natural or wholemeal rice is recommended!

1 serving contains
(Percentage of daily recommendation)
Calorie236 kcal(11 %)
Protein13 g(13 %)
Fat13 g(11 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E5.2 mg(43 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.4 mg(29 %)
Folate111 μg(37 %)
Pantothenic acid1 mg(17 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C132 mg(139 %)
Potassium697 mg(17 %)
Calcium177 mg(18 %)
Magnesium73 mg(24 %)
Iron3.3 mg(22 %)
Iodine13 μg(7 %)
Zinc0.8 mg(10 %)
Saturated fatty acids4.8 g
Uric acid93 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
9 ounces
2
Bell peppers (1 each red and green, each approximately 200 grams)
1
Onion (about 50 grams)
1
1
1
Mango (400 grams)
7 ounces
Tofu (preferably almond milk tofu)
1 tablespoon
1 teaspoon
1 teaspoon
1 teaspoon
ground Cilantro
1 teaspoon
3 tablespoons
¾ cup
¾ cup
1 tablespoon
toasted Sliced almonds (about 10 grams)
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Tablespoon, 1 Teaspoon, 1 Pot (with lid), 1 Measuring cups, 1 Skillet, 1 Wooden spoon

Preparation steps

1.
Tofu and Vegetable Curry preparation step 1

Trim broccoli, rinse and cut into small florets.

2.
Tofu and Vegetable Curry preparation step 2

Halve the bell peppers, remove seeds, rinse and dice. Peel onion and cut into rings.

3.
Tofu and Vegetable Curry preparation step 3

Rinse chile pepper, cut in half lengthwise, remove seeds and chop very fine. Peel the garlic and chop finely.

4.
Tofu and Vegetable Curry preparation step 4

Peel the mango with a potato peeler. Cut flesh cut from the pit and dice.

5.
Tofu and Vegetable Curry preparation step 5

Pat tofu dry and cut into 2 cm (approximately 3/4 inch) cubes.

6.
Tofu and Vegetable Curry preparation step 6

Heat oil in a pot. Add cumin, turmeric, coriander and ginger and briefly sauté while stirring over medium heat. Add bell peppers, onion, chile pepper, garlic and tofu and fry briefly.

7.
Tofu and Vegetable Curry preparation step 7

Add soy sauce, vegetable broth and coconut milk. Stir in broccoli and mango, cover and cook for 10 minutes over medium heat. Season with salt and pepper, sprinkle with toasted almonds and serve.