EatSmarter exclusive recipe

Tofu Curry

with Vegetables and Rice Noodles
4.25
Average: 4.3 (4 votes)
(4 votes)
Tofu Curry

Tofu Curry - Your taste buds will be amazed: Discover the flavors of Southeast Asia with this tofu curry

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Health Score:
6,6 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
548
calories
Calories

Healthy, because

Even smarter

Nutritional values

This is an ideal recipe for vegans. The tofu curry provides plenty of high-quality protein and thanks to the coconut milk, which is creamy and plant based. Many minerals are included. One portion of this dish already covers one third of the daily iron requirement.

To get the typical South East Asian taste, it is worthwhile to get the indicated spices and herbs. With vegetables you can vary according to your preferences. You can also try peppers, carrots, or green beans.

1 serving contains
(Percentage of daily recommendation)
Calorie548 kcal(26 %)
Protein24 g(24 %)
Fat20 g(17 %)
Carbohydrates64 g(43 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.3 mg(21 %)
Folate121 μg(40 %)
Pantothenic acid0.7 mg(12 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C18 mg(19 %)
Potassium690 mg(17 %)
Calcium216 mg(22 %)
Magnesium92 mg(31 %)
Iron0.3 mg(2 %)
Iodine6 μg(3 %)
Zinc1 mg(13 %)
Saturated fatty acids8.9 g
Uric acid108 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
9 ounces
1 piece
5
4
2 stalks
2
1 bunch
4
6 sprigs
14 ounces
1
large Zucchini
5 ounces
Baby corn cob (or frozen corn)
1 tablespoon
1 teaspoon
1 ¾ cups
1 cup
1 tablespoon
½
Preparation

Kitchen utensils

1 large Bowl, 1 Sieve, 1 Cutting board, 1 Small knife, 1 Blender, 1 Tablespoon, 1 Teaspoon, 1 Measuring cups, 1 Wok, 1 Wooden spoon, 1 Citrus juicer, 1 deep bowl

Preparation steps

1.
Tofu Curry preparation step 1

Soak rice noodles in hot water according to package instructions. Drain in a sieve.

2.
Tofu Curry preparation step 2

Peel ginger, shallots and garlic and finely chop. Trim both ends of the lemongrass, peel outer leaves and chop. Cut chili peppers in half, remove seeds, rinse and chop.

3.
Tofu Curry preparation step 3

Rinse cilantro and lime leaves, shake dry and chop finely, keeping separate. Rinse basil, shake dry and pluck the leaves.

4.
Tofu Curry preparation step 4

Cut tofu into approximately 1 1/4 inch cubes.

5.
Tofu Curry preparation step 5

Trim zucchini and baby corn and rinse. Cut both in half lengthwise. Cut the zucchini into thin slices.

6.
Tofu Curry preparation step 6

Add ginger, shallots, garlic, lemongrass, chile peppers and cilantro to a blender. Add oil, turmeric and half of the coconut milk and puree to a fine paste.

7.
Tofu Curry preparation step 7

Heat a wok, add the spice puree and fry over high heat for 3-4 minutes. Add remaining coconut milk, broth and lime leaves. Bring to a boil and cook for 10 minutes over medium heat.

8.
Tofu Curry preparation step 8

Add zucchini and corn and cook for 6-7 minutes. Add tofu and rice noodles and cook for another 1-2 minutes.

9.
Tofu Curry preparation step 9

Squeeze the half lime, measure 1-2 tablespoons juice and stir along with the soy sauce into the tofu curry. Season with salt and pepper and garnish with basil before serving.