Satisfying Vegan Food

Tofu Curry with Green Vegetables

Average: 5 (6 votes)
(6 votes)
Tofu Curry with Green Vegetables

Tofu curry with green vegetables - Aromatic treat with lots of protein

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Health Score:
94 / 100
45 min.

Healthy, because

Even smarter

Nutritional values

Ginger, turmeric and chili have stimulating and anti-inflammatory effects; their essential oils and pungent substances also push fat burning. Metabolizing protein, for example from tofu, requires more energy than other nutrients. This really heats us up and metabolic activity is increased.

Broccolini can be hard to come by - just use "normal" broccoli or cauliflower florets as an alternative. Instead of tofu, the curry also tastes really good with salmon cubes - they also bring heart-healthy omega-3 fatty acids into play.

1 serving contains
(Percentage of daily recommendation)
Calorie293 cal.(14 %)
Protein21 g(21 %)
Fat17 g(15 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage7.6 g(25 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E11.4 mg(95 %)
Vitamin K293.3 μg(489 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin7 mg(58 %)
Vitamin B₆0.5 mg(36 %)
Folate210 μg(70 %)
Pantothenic acid2.5 mg(42 %)
Biotin6.4 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C152 mg(160 %)
Potassium804 mg(20 %)
Calcium288 mg(29 %)
Magnesium112 mg(37 %)
Iron4.5 mg(30 %)
Iodine33 μg(17 %)
Zinc2.6 mg(33 %)
Saturated fatty acids6.1 g
Uric acid141 mg
Cholesterol0 mg


1 onion
1 garlic clove
¾ oz ginger (1 piece)
1 green chili pepper
18 ozs Broccolini
18 ozs green Asparagus
2 Tbsps Peanut oil
1 oz yellow Curry paste (2 TBSP.)
½ tsp ground Turmeric
9 ozs Vegetable broth
7 ozs Coconut milk (light)
10 ozs Tofu
3 scallions
1 sheet Nori seaweed
½ oz cilantro (0.5 handful)
2 tsps sesame oil
1 Tbsp soy sauce
How healthy are the main ingredients?
TofuCoconut milkgingersesame oilsoy sauceonion

Preparation steps


Peel and finely chop onion, garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and cut crosswise into strips. Wash broccoli, drain and divide into stalks. Wash the asparagus, cut off the woody ends, peel the lower third and cut the stalks in half lengthwise.


In a wok or large skillet, heat peanut oil. Sauté onion in it over medium heat for 3 minutes. Add garlic, ginger and chili strips and stir-fry for 2 minutes. Stir in curry paste and turmeric and sauté for 2 minutes. Pour in vegetable broth and coconut milk, bring everything to a boil and simmer over low heat for 10 minutes.


Meanwhile, steam broccoli and asparagus in steamer basket over boiling salted water for 10 minutes.


Along the way, cut tofu into approx. 1-1/4 inch cubes. Clean spring onions, wash, and cut diagonally into thin rings. Finely chop nori leaf. Wash cilantro, shake dry, and pluck off leaves.


Heat 1 tsp. sesame oil in a frying pan. Sauté tofu in it for 5 minutes over medium heat; remove. In skillet, heat remaining sesame oil. Sauté nori algae in it for 2 minutes over medium heat; set aside.


Season curry sauce with soy sauce and pepper. Mix in fried tofu and simmer everything for 4-5 minutes.


Divide tofu curry among plates and sprinkle with scallions and cilantro leaves. Arrange broccoli and asparagus on a platter, garnish with nori and coriander and serve with the curry.