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Ingredients

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Tofu and Vegetable Curry

Tofu and Vegetable Curry

with Mangos and Almonds
30 min., ready in 40 min.
Time:
236
calories
Calories:
Health Score:
94 / 100
Ingredientsfor  
Ingredients
9 ozs Broccoli
2 Bell pepper (1 each red and green)
1 small onion
1 red chili pepper
1 garlic clove
1 Mango
7 ozs firm Tofu
1 Tbsp vegetable oil
1 tsp ground Cumin
1 tsp Turmeric
1 tsp ground cilantro
1 tsp ground ginger
3 Tbsps soy sauce
¾ cup Vegetable broth
¾ cup Coconut milk (9% fat)
1 Tbsp toasted slivered almonds
salt
peppers
How healthy are the main ingredients?
BroccoliTofusoy saucegingeroniongarlic clove
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie236 cal.(11 %)
Protein13 g(13 %)
Fat13 g(11 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

Rice or rice noodles are a great side dish. If you want the highest possible fiber content, natural or whole grain rice is recommended!

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