Tofu Curry
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.
(Percentage of daily recommendation)
| Calorie | 548 cal. | (26 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 690 mg | (17 %) | ||
| Calcium | 216 mg | (22 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 0.3 mg | (2 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 9 ozs wide Rice noodles
- 1 pc fresh ginger
- 5 shallots
- 4 garlic cloves
- 2 stalks Lemongrass
- 2 red chili peppers
- 1 bunch cilantro
- 4 Lime leaves
- 6 sprigs Thai basil
- 14 ozs Tofu
- 1 large Zucchini
- 5 ozs Baby corn cob (or frozen corn)
- 1 Tbsp Canola oil
- 1 tsp Turmeric
- 1 ¾ cups Coconut milk (9% fat)
- 1 cup Vegetable broth
- 1 Tbsp soy sauce
- ½ Lime
- salt
- peppers
Preparation steps
Soak rice noodles in hot water according to package instructions. Drain in a sieve.
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.
Rinse cilantro and lime leaves, shake dry and chop finely, keeping separate. Rinse basil, shake dry and pluck the leaves.
Cut tofu into approximately 1 1/4 inch cubes.
Trim zucchini and baby corn and rinse. Cut both in half lengthwise. Cut the zucchini into thin slices.
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.
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.
Add zucchini and corn and cook for 6-7 minutes. Add tofu and rice noodles and cook for another 1-2 minutes.
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.