Curried Tofu With Couscous

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
63%
Curried Tofu With Couscous
45 min.
5
399kcal

Suggestions

Ingredients

  • 0.8 cup carrots diagonally sliced ( 2 medium)
  • 0.3 cup cashew pieces unsalted
  • tablespoons cashew pieces unsalted toasted chopped
  • 10 ounce couscous 
  • tablespoons curry powder 
  • inch ginger fresh peeled coarsely chopped
  •  garlic cloves chopped
  • 1.3 cups onion coarsely chopped ( 1 small)
  • 0.5 teaspoon salt 
  • cups pkt spinach fresh coarsely chopped
  • pound spicy tofu firm cubed drained
  • 1.3 cups tomatoes coarsely chopped ( 1 medium)
  • 14.5 ounce vegetable broth divided canned

Equipment

  • food processor
  • frying pan

Directions

  1. Place first 3 ingredients in a food processor; process until finely minced. Coat a large nonstick skillet with cooking spray; place over medium heat.
  2. Add onion mixture. Cook 3 minutes, stirring often.
  3. Add curry powder; cook an additional 2 minutes or until onion is tender.
  4. Remove from heat.
  5. Place 1/4 cup cashews and 1 cup broth in food processor; process 1 minute.
  6. Add cashew mixture to onion mixture in skillet; stir in carrot, tofu, and remaining broth. Bring to a simmer; cover and cook 8 minutes or until carrot is tender.
  7. Add spinach and salt; cover and simmer 2 minutes. Stir in tomato.
  8. Cook couscous according to package directions.
  9. Spoon couscous evenly onto 4 plates; top with tofu mixture.
  10. Sprinkle with toasted cashews.

Nutrition Facts

Calories399kcal
Protein18.96%
Fat21.24%
Carbs59.8%

Properties

Glycemic Index
73.85
Glycemic Load
30.24
Inflammation Score
-10
Nutrition Score
22.306956394859%

Flavonoids

Naringenin
0.25mg
Luteolin
0.16mg
Isorhamnetin
2mg
Kaempferol
1.49mg
Myricetin
0.16mg
Quercetin
9.12mg

Nutrients percent of daily need

Calories:398.73kcal
19.94%
Fat:9.53g
14.66%
Saturated Fat:1.44g
8.99%
Carbohydrates:60.36g
20.12%
Net Carbohydrates:53.51g
19.46%
Sugar:5.38g
5.98%
Cholesterol:0mg
0%
Sodium:604.8mg
26.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.14g
38.29%
Vitamin A:5405.45IU
108.11%
Vitamin K:98.57µg
93.88%
Manganese:1.04mg
51.91%
Fiber:6.86g
27.43%
Copper:0.47mg
23.52%
Magnesium:87.84mg
21.96%
Iron:3.89mg
21.6%
Phosphorus:206.52mg
20.65%
Vitamin C:15.28mg
18.52%
Calcium:183.28mg
18.33%
Folate:69.77µg
17.44%
Potassium:527.57mg
15.07%
Vitamin B6:0.3mg
14.99%
Vitamin B3:2.79mg
13.97%
Vitamin B1:0.21mg
13.73%
Zinc:1.48mg
9.84%
Vitamin B5:0.96mg
9.58%
Vitamin E:1.33mg
8.88%
Vitamin B2:0.12mg
7.24%
Selenium:3.16µg
4.52%
Source:My Recipes