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EatSmarter exclusive recipe

Tofu and Vegetable Curry

with Mangos and Almonds

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Tofu and Vegetable Curry
236
calories
Calories

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

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easy
Difficulty
30 min.
Preparation
 • Ready in 40 min.
Ready in
Nutritions
Fat13 g
Saturated Fat Acids4.8 g
Protein13 g
Roughage7.5 g
Sugar added0 g
Calorie236
1 serving contains
Calories236
Protein/g13
Fat/g13
Saturated fatty acids/g4.8
Carbohydrates/g14
Added sugar/g0
Roughage/g7.5
Bread exchange unit1
Cholesterol/mg0
Uric acid/mg93
Vitamin A/mg0.6
Vitamin D/μg0
Vitamin E/mg5.2
Vitamin B₁/mg0.1
Vitamin B₂/mg0.2
Niacin/mg4.1
Vitamin B₆/mg0.4
Folate/μg111
Pantothenic acid/mg1
Biotin/μg8.4
Vitamin B₁₂/μg0
Vitamin C/mg132
Potassium/mg697
Calcium/mg177
Magnesium/mg73
Iron/mg3.3
Iodine/μg13
Zinc/mg0.8

Recipe development: EAT SMARTER
Ingredients
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

Ingredients

for 4 servings
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)
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Preparation steps

Step 1/7
Tofu and Vegetable Curry preparation step 1

Trim broccoli, rinse and cut into small florets.

Step 2/7
Tofu and Vegetable Curry preparation step 2

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

Step 3/7
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.

Step 4/7
Tofu and Vegetable Curry preparation step 4

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

Step 5/7
Tofu and Vegetable Curry preparation step 5

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

Step 6/7
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.

Step 7/7
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.

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