Tofu Curry with Green Vegetables
Tofu curry with green vegetables - Aromatic treat with lots of protein
Healthy, because
Even smarter
Nutritional values
Ginger, turmeric and chili have stimulating and anti-inflammatory effects; their essential oils and pungent substances also push fat burning. Metabolizing protein, for example from tofu, requires more energy than other nutrients. This really heats us up and metabolic activity is increased.
Broccolini can be hard to come by - just use "normal" broccoli or cauliflower florets as an alternative. Instead of tofu, the curry also tastes really good with salmon cubes - they also bring heart-healthy omega-3 fatty acids into play.
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.4 mg | (95 %) | ||
| Vitamin K | 293.3 μg | (489 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 210 μg | (70 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 804 mg | (20 %) | ||
| Calcium | 288 mg | (29 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 141 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- ¾ oz ginger (1 piece)
- 1 green chili pepper
- 18 ozs Broccolini
- 18 ozs green Asparagus
- salt
- 2 Tbsps Peanut oil
- 1 oz yellow Curry paste (2 TBSP.)
- ½ tsp ground Turmeric
- 9 ozs Vegetable broth
- 7 ozs Coconut milk (light)
- 10 ozs Tofu
- 3 scallions
- 1 sheet Nori seaweed
- ½ oz cilantro (0.5 handful)
- 2 tsps sesame oil
- 1 Tbsp soy sauce
- peppers
Preparation steps
Peel and finely chop onion, garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and cut crosswise into strips. Wash broccoli, drain and divide into stalks. Wash the asparagus, cut off the woody ends, peel the lower third and cut the stalks in half lengthwise.
In a wok or large skillet, heat peanut oil. Sauté onion in it over medium heat for 3 minutes. Add garlic, ginger and chili strips and stir-fry for 2 minutes. Stir in curry paste and turmeric and sauté for 2 minutes. Pour in vegetable broth and coconut milk, bring everything to a boil and simmer over low heat for 10 minutes.
Meanwhile, steam broccoli and asparagus in steamer basket over boiling salted water for 10 minutes.
Along the way, cut tofu into approx. 1-1/4 inch cubes. Clean spring onions, wash, and cut diagonally into thin rings. Finely chop nori leaf. Wash cilantro, shake dry, and pluck off leaves.
Heat 1 tsp. sesame oil in a frying pan. Sauté tofu in it for 5 minutes over medium heat; remove. In skillet, heat remaining sesame oil. Sauté nori algae in it for 2 minutes over medium heat; set aside.
Season curry sauce with soy sauce and pepper. Mix in fried tofu and simmer everything for 4-5 minutes.
Divide tofu curry among plates and sprinkle with scallions and cilantro leaves. Arrange broccoli and asparagus on a platter, garnish with nori and coriander and serve with the curry.
