Keto Tofu Vegetable Curry with Cauliflower Rice
Keto Tofu Vegetable Curry with Cauliflower Rice - Spicy, vegan and keto! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
This bowl is low in carbs and packed with fiber from the cauliflower.
This dish can be reheated easily, so make a little extra and bring it to work with you the next day for lunch.
(Percentage of daily recommendation)
| Calorie | 381 cal. | (18 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 227.4 μg | (379 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 154 μg | (51 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 942 mg | (24 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 2 tsps ginger
- 10 ozs Eggplant
- 7 ozs Baby spinach
- 6 ozs Tofu
- 2 Tbsps Coconut oil
- 1 tsp ground Turmeric
- 1 tsp Garam Masala
- 1 tsp Curry powder
- 5 ozs Vegetable broth
- 10 ozs Coconut milk
- 2 Tbsps Lime juice
- salt
- peppers
- 1 oz Shelled peanut
- ½ bunch cilantro
- 1 chili pepper
- 7 ozs Cauliflower
- 1 Tbsp Peanut oil
Kitchen utensils
Preparation steps
Peel and finely chop the shallot, garlic and ginger. Wash, clean and dice the eggplant. Wash spinach and spin dry. Drain tofu and cut into cubes.
Heat coconut oil in a pot. Sauté the shallot, garlic, and ginger in it. Add diced eggplant and tofu and fry until brown, then add turmeric powder, garam masala, and curry powder. Add the spinach and let it wilt. Pour in vegetable stock and bring to a boil briefly. Pour in coconut milk, then cook over medium heat for about 10 minutes. Season with 1 tablespoon lime juice, salt, and pepper.
In the meantime, roughly chop the peanuts. Wash the coriander, shake dry and also chop coarsely. Wash and clean the chilli pepper and cut into fine rings.
Wash the cauliflower, divide into florets and chop to rice grain size in a food processor. Heat peanut oil in a frying pan and fry cauliflower rice over medium heat for about 5 minutes while stirring. Season with remaining lime juice, salt and pepper.
Divide the cauliflower rice into 4 bowls and add the keto vegetable curry. Sprinkle everything with peanuts, coriander, and chili pepper rings and serve.
