Plant-based Protein

Vegan Thai Curry with Tofu and Rice

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Average: 4.9 (17 votes)
(17 votes)
Vegan Thai Curry with Tofu and Rice

Vegan Thai Curry with Tofu and Rice - Vegan fitness cuisine with far eastern flavours. Photo: Maren Tree Garden

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Health Score:
7,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
Calories:
719
calories
Calories

Healthy, because

Even smarter

Nutritional values

With a cooking time of 30-40 minutes, whole grain or brown rice is not the best candidate for quick fitness cuisine. A great alternative is parboiled rice: it requires only about 20 minutes cooking time. 

If you cannot get sugar snap peas, green beans are a good alternative. 

1 serving contains
(Percentage of daily recommendation)
Calorie719 kcal(34 %)
Protein29 g(30 %)
Fat33 g(28 %)
Carbohydrates74 g(49 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E13.9 mg(116 %)
Vitamin K21.3 μg(36 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.8 mg(73 %)
Vitamin B₆0.6 mg(43 %)
Folate57 μg(19 %)
Pantothenic acid0.6 mg(10 %)
Biotin9.4 μg(21 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C9 mg(9 %)
Potassium695 mg(17 %)
Calcium262 mg(26 %)
Magnesium177 mg(59 %)
Iron6.4 mg(43 %)
Iodine11 μg(6 %)
Zinc3.6 mg(45 %)
Saturated fatty acids15 g
Uric acid93 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Rice
salt
9 ounces Tofu
1 garlic clove
¾ ounce ginger (1 small piece)
2 scallions
1 tablespoon sesame oil
1 tablespoon yellow Curry paste
7 ounces Coconut milk (can)
1 tablespoon raisins
10 ounces Snow peas
1 small Banana
4 stalks cilantro
cayenne pepper
2 tablespoons Cashews
How healthy are the main ingredients?
Snow peaTofuCoconut milkCashewgingerraisins
Preparation

Kitchen utensils

1 Pot, 1 deep Skillet, 1 Slotted spatula

Preparation steps

1.

Cook the rice in 2.5 times the amount of salt water according to the package instructions.

2.

Dice the tofu. Peel garlic and ginger and chop finely. Wash spring onions and snow peas. Cut spring onions and greenery into rings.

3.

Heat sesame oil in a deep frying pan. Add the tofu to the pan and sauté for 3-4 minutes. Add garlic, ginger and spring onions and fry for about 2 minutes.

4.

Stir in curry paste, coconut milk, raisins, and 2 ounces water and simmer for 2-3 minutes at medium heat.

5.

Meanwhile cut the snow peas in half in the middle. Peel the banana, cut it into slices and add it to the Thai curry with sugar snap peas. Wash coriander, shake dry, pluck leaves and chop coarsely.

6.

Season the Thai curry with salt and cayenne pepper, put it on plates with the rice and serve sprinkled with coriander and cashew nuts.