Tofu and Vegetable Curry

with Mangos and Almonds

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

(0)

Difficulty:easy
Preparation:30 min
Ready in:40 min
Low-sugar
Vegetarian
Vitamin-rich
Mineral-rich
Advertisement
1 serving contains
Nutritional valueAmountEU-RDA %
Kcal
236
12%
Protein
13 g
26%
Fat
13 g
16%
Added Sugar
0 g
0%
Carbohydrates
14 g
5%
Roughage
8 g
-
Saturates
5 g
-

Recipe Development: EAT SMARTER

Ingredients

For servings

9 ouncesBroccoli
2Bell pepper (1 each red and green, each approximately 200 grams)
1Onion (about 50 grams)
1red Chile pepper
1Garlic clove
1Mango (400 grams)
7 ouncesTofu (preferably almond milk tofu)
1 tablespoonVegetable oil
1 teaspoonground Cumin seeds
1 teaspoonTurmeric
1 teaspoonground Cilantro
1 teaspoonground Ginger root
3 tablespoonsSoy sauce
¾ cupsVegetable broth
¾ cupsCoconut milk (9% fat)
1 tablespoontoasted Sliced almonds (about 10 grams)
Salt
Pepper

Kitchen Utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Tablespoon, 1 Teaspoon, 1 Pot, 1 Measuring cups, 1 Skillet, 1 Wooden spoon

Directions

Display mode:
1 Trim broccoli, rinse and cut into small florets.
2 Halve the bell peppers, remove seeds, rinse and dice. Peel onion and cut into rings.
3 Rinse chile pepper, cut in half lengthwise, remove seeds and chop very fine. Peel the garlic and chop finely.
4 Peel the mango with a potato peeler. Cut flesh cut from the pit and dice.
5 Pat tofu dry and cut into 2 cm (approximately 3/4 inch) cubes.
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 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.
Advertisement

Comments

This recipe hasn't received any comments yet.

Leave a Comment




Ratings

Have you already cooked this recipe?

(0)

This recipe has no ratings yet.

Tags