Tofu Vegetable Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 597 cal. | (28 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.1 g | (37 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 19.2 mg | (160 %) | ||
| Vitamin K | 109.7 μg | (183 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 267 μg | (89 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 24.3 μg | (54 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 159 mg | (167 %) | ||
| Potassium | 1,475 mg | (37 %) | ||
| Calcium | 344 mg | (34 %) | ||
| Magnesium | 213 mg | (71 %) | ||
| Iron | 10.1 mg | (67 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 26.1 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 4 carrots
- 500 grams green Asparagus
- 2 yellow Bell pepper
- 500 grams natural Tofu
- 1 yellow onion
- 1 garlic clove
- 3 Tbsps toasted sesame oil
- 3 Tbsps yellow Curry paste
- 2 tsps green Curry paste
- 500 milliliters Coconut milk (canned)
- ½ bunch parsley
- salt
- mild Chili powder (as needed)
Preparation steps
Peel the carrots and cut diagonally into slices. Rinse the asparagus clean, remove the bottom third and cut diagonally into 1 cm (approximately 1/2 inch) slices. Rinse the peppers, remove the seeds and inner membranes, and cut into slices.
Drain the tofu and cut into 1-1.5 cm (.5-1 inch) cubes. Peel the onion and garlic and chop finely. Heat the oil in a saucepan and sauté the onion and garlic until soft. Add the carrots and the asparagus, then stir in the curry paste and coconut milk, and simmer for about 6 minutes covered.
Add the peppers and simmer for another 1-2 minutes. Rinse the parsley, shake dry, pluck the leaves from the stems and finely chop. Add the tofu and the parsley to the pan, mix and season with salt and a little chile powder. Serve hot from the pan.
