Coconut Curried Tofu with Green Beans and Coconut Rice

Vegetarian
Gluten Free
Low Fod Map
Health score
12%
Coconut Curried Tofu with Green Beans and Coconut Rice
35 min.
1
574kcal

Suggestions

Ingredients

  • 0.5 teaspoon butter 
  • 0.3 cup coconut milk 
  • 0.3 teaspoon curry powder 
  • cup green beans fresh rinsed trimmed
  • ounces spicy tofu firm cubed
  • 0.5 cup water 
  • 0.5 cup rice white uncooked

Equipment

  • frying pan
  • sauce pan

Directions

  1. Pour water, 1/2 cup coconut milk, and rice into a small saucepan. Bring to a boil over medium-high heat, then reduce heat to medium-low, cover, and simmer until the rice is tender, about 20 minutes.
  2. Meanwhile, melt the butter in a skillet over medium-high heat.
  3. Add the tofu and cook until golden-brown on all sides, about 5 minutes. When browned, stir in green beans, curry powder, and 1/4 cup of coconut milk. Simmer until the green beans are tender, then serve over rice.

Nutrition Facts

Calories574kcal
Protein12%
Fat29.08%
Carbs58.92%

Properties

Glycemic Index
274.19
Glycemic Load
48.41
Inflammation Score
-7
Nutrition Score
18.211739097276%

Flavonoids

Luteolin
0.14mg
Kaempferol
0.5mg
Myricetin
0.14mg
Quercetin
3mg

Nutrients percent of daily need

Calories:574.02kcal
28.7%
Fat:18.74g
28.83%
Saturated Fat:12.63g
78.94%
Carbohydrates:85.46g
28.49%
Net Carbohydrates:80.44g
29.25%
Sugar:3.97g
4.41%
Cholesterol:5.38mg
1.79%
Sodium:44.22mg
1.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.4g
34.81%
Manganese:1.7mg
84.97%
Vitamin K:48.07µg
45.78%
Iron:4.91mg
27.26%
Copper:0.43mg
21.42%
Selenium:14.74µg
21.05%
Phosphorus:204.76mg
20.48%
Fiber:5.02g
20.08%
Magnesium:79.12mg
19.78%
Calcium:189.62mg
18.96%
Vitamin C:14.04mg
17.02%
Vitamin A:826.41IU
16.53%
Vitamin B6:0.33mg
16.42%
Potassium:471.09mg
13.46%
Vitamin B3:2.67mg
13.33%
Folate:52.46µg
13.11%
Vitamin B5:1.27mg
12.75%
Vitamin B1:0.17mg
11.25%
Zinc:1.62mg
10.82%
Vitamin B2:0.16mg
9.53%
Vitamin E:0.72mg
4.8%
Source:Allrecipes