CREAMY VEGETABLE PANANG CURRY

Name: CREAMY VEGETABLE PANANG CURRY
Cuisine: Asian, Indian
Ingredients: low-calorie cooking spray; 400g tofu, cut into 2.5cm (1in) 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 ( 3/4in) 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

6 steps

This rich and fragrant Thai curry has a subtle kick of warming spices. It isn’t as hot as other red curries from the region but it is still packed with peanut butter and coconut flavours. We’ve swapped the traditionally high-fat ingredients for lower-fat alternatives to save some calories, which means this creamy coconut curry can be enjoyed guilt free!

Updated at: Thu, 17 Aug 2023 13:53:03 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories318.1 kcal (16%)

Total Fat22.3 g (32%)

Carbs21.3 g (8%)

Sugars8.6 g (10%)

Protein14.3 g (29%)

Sodium788.6 mg (39%)

Fiber5.6 g (20%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

low-calorie cooking spray

400gtofu

medium, peeled and thinly sliced

2 cmroot ginger

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

Instructions

Step 1

Spray a wok or large frying pan with low-calorie cooking spray, place over a medium heat and fry the tofu for 3-5 minutes until golden on all sides. Put to one side.

Step 2

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 3

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 4

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

Step 5

SWAP THIS: Swap the tofu for extra vegetables or Quorn pieces.

Step 6

TIP: You can get a better texture from your tofu if, before you cut it, you wrap it in kitchen towel and place a heavy pan on top. This will remove all excess liquid, resulting in firmer tofu.