Vegetable Coconut Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 542 cal. | (26 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.5 mg | (113 %) | ||
| Vitamin K | 237.3 μg | (396 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 267 μg | (89 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 22.3 μg | (50 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 388 mg | (408 %) | ||
| Potassium | 1,528 mg | (38 %) | ||
| Calcium | 314 mg | (31 %) | ||
| Magnesium | 220 mg | (73 %) | ||
| Iron | 9.8 mg | (65 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 20.9 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 1 small Bok Choy (250 grams)
- 4 Bell pepper (Red and yellow)
- 1 Zucchini
- 250 grams Broccoli
- 200 grams Snow peas
- 200 grams Baby corn cob
- 1 onion
- 1 garlic clove
- 2 centimeters fresh ginger
- 2 Tbsps sesame oil
- 1 Tbsp yellow Curry paste
- 200 milliliters Vegetable broth
- 400 milliliters Coconut milk
- 3 Tbsps light soy sauce
- freshly ground peppers
- 250 grams Tofu
- 200 grams Papaya
- 1 tsp Lime juice
- 1 Tbsp Sesame seeds (black and white)
Preparation steps
Rinse all vegetables, peel as needed, trim as needed and drain well. Coarsely chop bok choy. Cut bell peppers into strips. Cut summer squash in half lengthways and cut into slices. Cut broccoli, snow peas and corn into smaller pieces as needed. Peel onion, garlic and ginger. Cut onion into thin strips. Finely chop garlic and ginger. Heat oil in a wok and sauté onion, garlic and ginger until translucent. Add curry paste, stir, then add broth and coconut milk and season with soy sauce and pepper. Gradually add prepared vegetables to the wok: add broccoli first, cook one minute, then add bell peppers, bok choy and summer squash, then snow peas and baby corn. Fry everything together for 2-3 minutes while stirring occasionally.
Add tofu and papaya, mix and season to taste with lime juice, soy sauce and pepper. Distribute to bowls and serve garnished with sesame seeds.
