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:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
236
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu ensures that protein is present on the plate and that the fat content is low. Vitamin C is provided by mango, peppers, and broccoli in sufficient quantity to cover the daily requirement.

Rice or rice noodles are a great side dish. If you want the highest possible fiber content, natural or whole grain 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:
EAT-SMARTER

Ingredients

for
4
Ingredients
9 ounces Broccoli
2 Bell pepper (1 each red and green)
1 small onion
1 red chile pepper
1 garlic
1 Mango
7 ounces firm Tofu
1 tablespoon vegetable oil
1 teaspoon ground Cumin
1 teaspoon Turmeric
1 teaspoon ground cilantro
1 teaspoon ground ginger
3 tablespoons soy sauce
¾ cup Vegetable broth
¾ cup Coconut milk (9% fat)
1 tablespoon toasted slivered almonds
salt
peppers
How healthy are the main ingredients?
BroccoliTofusoy saucegingeroniongarlic
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 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.