CREAMY VEGETABLE PANANG CURRY

Name: CREAMY VEGETABLE PANANG CURRY
Cuisine: Asian, Indian
Ingredients: low-calorie cooking spray; 400g tofu, cut into 2.5cm (lin) cubes; 2 onions, peeled and sliced; 2 medium carrots, peeled and thinly sliced; 1 red pepper, deseeded and sliced; 1 yellow pepper, deseeded and sliced; 2 garlic cloves, peeled and grated; 2cm (in) piece of root ginger, peeled and grated; 1 tbsp curry powder; 1/2 tbsp ground cumin; 1 tbsp fish sauce; 1/2 red chilli, deseeded and chopped; 4 tbsp peanut butter powder, mixed with 2 tbsp of water; juice of 1 lime; 250ml vegetable stock (1 vegetable stock cube, dissolved in 250ml boiling water); 250ml dairy-free coconut milk alternative; sea salt and freshly ground black pepper; 50g uncooked basmati rice per portion, cooked according to packet instructions ( 173 kcal per 125g cooked serving)

8 steps

Updated at: Thu, 17 Aug 2023 13:31:35 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories363.2 kcal (18%)

Total Fat22.3 g (32%)

Carbs31.2 g (12%)

Sugars8.6 g (10%)

Protein15.2 g (30%)

Sodium789.2 mg (39%)

Fiber5.7 g (21%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

low-calorie cooking spray

400gtofu

cut into 2.5cm, lin cubes

2onions

peeled and sliced

2carrots

medium, peeled and thinly sliced

2cm piece, peeled and grated

1 Tbspcurry powder

½ Tbspground cumin

1 Tbspfish sauce

0.5red chilli

deseeded and chopped

4 Tbsppeanut butter powder

mixed with 2 tbsp of water

1juice of lime

250mlvegetable stock

1 vegetable stock cube, dissolved in 250ml boiling water

250mlcoconut milk

dairy-free, alternative

sea salt

freshly ground black pepper

50gbasmati rice

uncooked, per portion, cooked according to packet instructions, 173 kcal per 125g

Instructions

Step 1

Spray a wok or large frying pan with low-calorie cooking spray

Step 2

place over a medium heat and fry the tofu for 3-5 minutes un golden on all sides.

Step 3

Put to one side.

Step 4

Spray the wok or frying pan with a little more low-calorie cooking spray and fry the onions and carrots for 5-10 minutes until they soften, then add the peppers, garlic and ginger and fry for a further 3-5 minutes.

Step 5

Add the curry powder, cumin, fish sauce, chilli, peanut butter, lime juice, stock and coconut milk alternative and cook for 10 minutes, stirring occasionally until the sauce has thickened a little.

Step 6

Add the tofu to the sauce and simmer for about 5 minutes until piping hot.

Step 7

TO ACCOMPANY (optional)

Step 8

SWAP THIS: Swop the tofu for extra vegetables or Quorn pieces