Yellow Tofu Curry

Name: Yellow Tofu Curry
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Cuisine: Asian, Indian
Ingredients: 1 Cup whole grain rice; 1 red onion; 2 medium carrots; 1 green pepper; 1 medium broccoli; 1 medium zucchini; 1 can low fat coconut milk; 1 teaspoon turmeric; 1 table spoon curry powder; salt and pepper; 1 block firm tofu; 1 teaspoon sesame seeds; 1 teaspoon low sodium soy sauce

7 steps

Prep:5minCook:20min

This meal offers it all! Plant proteins, vitamins and minerals from some of the best vegetables, carbohydrates from grains and hearty spices. And on top of it all, authentic asian taste!

Updated at: Wed, 16 Aug 2023 20:31:34 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories315.5 kcal (16%)

Total Fat10.2 g (15%)

Carbs47.7 g (18%)

Sugars5.5 g (6%)

Protein9 g (18%)

Sodium305.4 mg (15%)

Fiber5.4 g (19%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

Instructions

Step 1

Bring 2 cups of water to boiling with some salt and add one cup of rice. Cook until ready.

Pot

whole grain rice1 Cup

Step 2

In a pot sauté the chopped onions with a teeny bit of oil.

Pot

red onion1

Step 3

Cut the carrots, green pepper, broccoli and zucchini into about teaspoon big pieces. Add about half a cup of water to the pot with the onions and one after one, add the vegetables to the pot in above order leaving 2-4 minutes in between.

carrots2

green pepper1

broccoli1

zucchini1

Step 4

Heat a little sesame or alternative oil in a separate pan and cut the tofu block into also about teaspoon big pieces.

Pan

firm tofu1 block

Step 5

Add the coconut milk to the pot with the vegetables and invite the curry powder, turmeric, salt and pepper as per your gusto to the party. Make sure you remove a little water of you used too much, so it doesnt turn into a soup.