Curried Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Curried Tofu
45 min.
3
290kcal

Suggestions

This curried tofu recipe is a delicious and healthy dish that's perfect for a quick and easy weeknight meal. It's packed with flavor, thanks to the combination of curry powder, coconut milk, and a hint of crushed red pepper. The tofu is crispy and golden brown, and it's paired with a mix of colorful vegetables, including bell peppers, carrots, and pineapple. The result is a dish that's not only tasty but also visually appealing.

One of the best things about this recipe is that it's both vegan and gluten-free, making it a great option for those with dietary restrictions. It's also a good source of protein and fiber, so it's sure to keep you feeling full and satisfied. And with a preparation time of just 45 minutes, it's a convenient option for busy weeknights.

Whether you're a fan of tofu or just looking for a new and exciting way to incorporate more plant-based proteins into your diet, this curried tofu recipe is definitely worth trying. So, why not give it a go? Impress your family and friends with this flavorful and nutritious dish that's sure to become a new favorite.

Ingredients

  • cup baby carrots 
  • 0.3 teaspoon pepper red crushed
  • teaspoon curry powder 
  • 0.5 cup basil fresh chopped
  • 0.5 cup basil fresh chopped
  • 0.5 cup lite coconut milk light
  • 15.3 ounce pineapple chunks drained canned
  • medium bell pepper red thinly sliced
  • 0.5 teaspoon salt 
  • 15 ounce tofu firm drained cut into 1/2-inch cubes reduced-fat
  • teaspoons vegetable oil 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add tofu, and sprinkle with salt. Cook 8 minutes or until golden brown, stirring frequently.
  3. Remove from pan; keep warm.
  4. Add coconut milk and curry powder to pan, and cook 1 minute, stirring constantly.
  5. Add carrots, crushed red pepper, pineapple, and bell pepper; cook 5 minutes, stirring occasionally. Stir in tofu.
  6. Sprinkle with basil.

Nutrition Facts

Calories290kcal
Protein19.25%
Fat36.03%
Carbs44.72%

Properties

Glycemic Index
64
Glycemic Load
0.88
Inflammation Score
-10
Nutrition Score
17.44304362069%

Flavonoids

Luteolin
0.24mg
Kaempferol
0.01mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:289.55kcal
14.48%
Fat:11.96g
18.4%
Saturated Fat:3.45g
21.58%
Carbohydrates:33.38g
11.13%
Net Carbohydrates:27.9g
10.15%
Sugar:24.73g
27.47%
Cholesterol:0mg
0%
Sodium:460.73mg
20.03%
Alcohol:0g
100%
Protein:14.38g
28.75%
Vitamin A:7675.74IU
153.51%
Vitamin C:66.95mg
81.15%
Vitamin K:46.52µg
44.31%
Calcium:234.81mg
23.48%
Fiber:5.49g
21.94%
Iron:3.14mg
17.44%
Vitamin B6:0.29mg
14.59%
Vitamin B1:0.19mg
12.4%
Copper:0.24mg
12.09%
Manganese:0.23mg
11.66%
Potassium:400.73mg
11.45%
Folate:43.49µg
10.87%
Magnesium:37.71mg
9.43%
Vitamin E:1.18mg
7.83%
Vitamin B3:1.15mg
5.75%
Vitamin B2:0.09mg
5.23%
Phosphorus:39.65mg
3.97%
Vitamin B5:0.31mg
3.15%
Zinc:0.42mg
2.77%
Selenium:1.17µg
1.68%
Source:My Recipes