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Tofu Vegetable Curry with Rice and Nuts

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Average: 4.9 (12 votes)
(12 votes)
Tofu Vegetable Curry with Rice and Nuts

Tofu vegetable curry with rice and nuts - Thai vegetable cuisine. Photo: Iris Lange-Fricke

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
781
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to the abundance of protein, tofu is ideal for building muscle and also keeps you full for a long time.

The vegetables in this tofu vegetable curry can vary according to the season and can be prepared with peppers, broccoli, spinach or chard.

1 serving contains
(Percentage of daily recommendation)
Calorie781 kcal(37 %)
Protein26 g(27 %)
Fat44 g(38 %)
Carbohydrates71 g(47 %)
Sugar added0 g(0 %)
Roughage8.6 g(29 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E10.9 mg(91 %)
Vitamin K25.3 μg(42 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.3 mg(94 %)
Vitamin B₆0.6 mg(43 %)
Folate141 μg(47 %)
Pantothenic acid1.9 mg(32 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C25 mg(26 %)
Potassium1,095 mg(27 %)
Calcium216 mg(22 %)
Magnesium142 mg(47 %)
Iron5.4 mg(36 %)
Iodine12.9 μg(6 %)
Zinc3.4 mg(43 %)
Saturated fatty acids30.7 g
Uric acid115.9 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 Eggplant
2 carrots
1 Parsnip
1 garlic
3 tablespoons Coconut oil
1 tablespoon Tomato paste
2 tablespoons yellow Curry paste (slightly sharp)
14 ounces Coconut milk
8 ounces Rice
salt
½ teaspoon ground Turmeric
7 ounces Cherry tomatoes
1 red chile pepper
peppers
10 ounces Smoked tofu
5 tablespoons Mixed nuts (salted)
1 handful Basil
How healthy are the main ingredients?
EggplantcarrotParsnipgarlicTomato pasteCoconut milk
Preparation

Kitchen utensils

1 Wok, 1 Pot, 1 Non-stick pan, 1 Cutting board, 1 Large knife

Preparation steps

1.

Clean eggplant, carrots, and parsnip, peel if necessary, wash and cut into cubes. Peel and chop garlic.

2.

Heat 2 tablespoons of coconut oil in a wok or large frying pan, add vegetables and fry for 5 minutes over a high heat. Add tomato paste and curry paste and fry for another 3 minutes. Then add coconut milk and simmer for 5 minutes on a low heat. In the meantime, simmer rice in boiling salted water with turmeric for about 10-15 minutes and let it swell for 5 minutes with a lid on.

3.

Wash and halve the tomatoes on the side. Wash the chilli pepper, cut into thin slices and add both to the curry. Season curry with salt and pepper.

4.

Meanwhile, cut the tofu into cubes. Heat the remaining oil in a pan, fry the tofu and nuts in it over medium heat for 5 minutes and season with pepper. Wash the basil and shake dry.

5.

Arrange rice with curry, tofu in bowls and serve sprinkled with basil.