Tofu Curry in Bowls with Rice

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Tofu Curry in Bowls with Rice
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
356
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie356 kcal(17 %)
Protein26.36 g(27 %)
Fat19.93 g(17 %)
Carbohydrates14.74 g(10 %)
Sugar added1.44 g(6 %)
Roughage1.57 g(5 %)
Vitamin A7.42 mg(928 %)
Vitamin D0 μg(0 %)
Vitamin E1.34 mg(11 %)
Vitamin B₁0.13 mg(13 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.05 mg(17 %)
Vitamin B₆0.11 mg(8 %)
Folate28.68 μg(10 %)
Pantothenic acid0.24 mg(4 %)
Biotin0.33 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26.59 mg(28 %)
Potassium338.32 mg(8 %)
Calcium292.42 mg(29 %)
Magnesium17.82 mg(6 %)
Iron5.22 mg(35 %)
Zinc0.43 mg(5 %)
Saturated fatty acids2.87 g
Cholesterol0 mg
Author of this recipe:
How healthy are the main ingredients?
garlic

Ingredients

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

Preparation steps

1.
Mix the orange juice and soy sauce through the tofu and leave to marinate for around 15 minutes.
2.
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.
3.
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.
4.
Divide between bowls and garnish with Thai basil. Serve with rice, if desired.