Tofu and Vegetable Curry
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!
(Percentage of daily recommendation)
| Calorie | 236 cal. | (11 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 697 mg | (17 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 93 mg | |||
| Cholesterol | 0 mg |
Ingredients
- 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
Preparation steps
Trim broccoli, rinse and cut into small florets.
Halve the bell peppers, remove seeds, rinse and dice. Peel onion and cut into rings.
Rinse chile pepper, cut in half lengthwise, remove seeds and chop very fine. Peel the garlic and chop finely.
Peel the mango with a potato peeler. Cut flesh cut from the pit and dice.
Pat tofu dry and cut into 3/4 inch cubes.
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.
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.