Tofu Vegetable Curry with Rice and Nuts
Tofu vegetable curry with rice and nuts - Thai vegetable cuisine. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 781 cal. | (37 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 25.3 μg | (42 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 141 μg | (47 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,095 mg | (27 %) | ||
| Calcium | 216 mg | (22 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 12.9 μg | (6 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 30.7 g | |||
| Uric acid | 115.9 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 Eggplant
- 2 carrots
- 1 Parsnip
- 1 garlic clove
- 3 Tbsps Coconut oil
- 1 Tbsp Tomato paste
- 2 Tbsps yellow Curry paste (slightly sharp)
- 14 ozs Coconut milk
- 8 ozs Rice
- salt
- ½ tsp ground Turmeric
- 7 ozs Cherry tomatoes
- 1 red chili pepper
- peppers
- 10 ozs Smoked tofu
- 5 Tbsps Mixed nuts (salted)
- 1 handful Basil
Kitchen utensils
Preparation steps
Clean eggplant, carrots, and parsnip, peel if necessary, wash and cut into cubes. Peel and chop garlic.
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.
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.
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.
Arrange rice with curry, tofu in bowls and serve sprinkled with basil.
