Tofu Curry in Bowls with Rice

Name: Tofu Curry in Bowls with Rice
Total time: 45 min
Yield: 4
Cuisine: Asian
Ingredients: 1 unwaxed Orange (zest and juice); 4 tablespoons light soy sauce; 4 cups Tofu (diced); 1 tablespoon Corn starch; 2 tablespoons Nut oil; 0.75 inch fresh Ginger root (finely sliced); 1 clove garlic (finely chopped); 2 tablespoons chopped Peanuts; 2 handfuls Bean sprout; 1.333 cups Bamboo shoot (in strips, drained well); 1 teaspoon honey; crushed Red pepper flakes (ground); Thai basil (to garnish)

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Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 45 min.

Ready in

Calories:

356

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	356 kcal	(17 %)
Protein	26.36 g	(27 %)
Fat	19.93 g	(17 %)
Carbohydrates	14.74 g	(10 %)
Sugar added	1.44 g	(6 %)
Roughage	1.57 g	(5 %)

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more nutritional values

Vitamin A	7.42 mg	(928 %)
Vitamin D	0 μg	(0 %)
Vitamin E	1.34 mg	(11 %)
Vitamin B₁	0.13 mg	(13 %)
Vitamin B₂	0.1 mg	(9 %)
Niacin	2.05 mg	(17 %)
Vitamin B₆	0.11 mg	(8 %)
Folate	28.68 μg	(10 %)
Pantothenic acid	0.24 mg	(4 %)
Biotin	0.33 μg	(1 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	26.59 mg	(28 %)
Potassium	338.32 mg	(8 %)
Calcium	292.42 mg	(29 %)
Magnesium	17.82 mg	(6 %)
Iron	5.22 mg	(35 %)
Zinc	0.43 mg	(5 %)
Saturated fatty acids	2.87 g
Cholesterol	0 mg

Author of this recipe:

EAT SMARTER

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How healthy are the main ingredients?

garlic

Ingredients

for

servings

Ingredients: 1
unwaxed Orange (zest and juice); 4 tablespoons
light soy sauce; 4 cups
Tofu (diced); 1 tablespoon
Corn starch; 2 tablespoons
Nut oil; ¾ inch
fresh Ginger root (finely sliced); 1 clove
garlic (finely chopped); 2 tablespoons
chopped Peanuts; 2 handfuls
Bean sprout; 1.333 cups
Bamboo shoot (in strips, drained well); 1 teaspoon
honey; crushed Red pepper flakes (ground); Thai basil (to garnish)

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Preparation steps

Mix the orange juice and soy sauce through the tofu and leave to marinate for around 15 minutes.

Drain the tofu, reserving the marinade. Gently mix the cornflour through the tofu cubes and fry the cubes in 1 tbsp of hot oil for 1-2 minutes until golden brown. Remove from the wok.

Fry the ginger, garlic and peanuts in the remaining oil for 1-2 minutes. Add the marinade, orange zest, beansprouts, bamboo shoots and a little water, if necessary. Allow to heat through and return the tofu to the wok. Season to taste with salt, honey and chilli flakes.

Divide between bowls and garnish with Thai basil. Serve with rice, if desired.