Fiery Tofu and Coconut Curry Soup

Gluten Free
Dairy Free
Health score
10%
Fiery Tofu and Coconut Curry Soup
80 min.
6
268kcal

Suggestions


Indulging in a bowl of Fiery Tofu and Coconut Curry Soup is like embarking on a vibrant culinary journey that celebrates the marvelous blend of flavors and textures. This delightful dish is perfect for those who crave something hearty yet healthy, as it's both gluten-free and dairy-free, making it suitable for a variety of dietary preferences.

The rich, creamy coconut milk forms a luscious base for the soup, beautifully complemented by the bold kick of red curry paste. Each spoonful offers a warming sensation that will awaken your senses, while the fresh ginger and garlic infuse the dish with aromatic depth. The addition of colorful carrots and crisp green beans not only enhances the visual appeal but also provides a delightful crunch that contrasts perfectly with the smoothness of the soup.

What truly sets this recipe apart is the inclusion of soft tofu, which absorbs the flavors of the broth while adding a protein boost, making this dish hearty enough for a fulfilling lunch or dinner. Whether you’re looking to impress guests or simply enjoy a comforting meal at home, this Fiery Tofu and Coconut Curry Soup is sure to delight and satisfy. So gather your ingredients, unleash your creativity in the kitchen, and prepare to enjoy a bowl full of warmth and goodness!

Ingredients

  • tablespoons canola oil 
  • cups carrots thinly sliced ( 4)
  • tablespoon t brown sugar dark
  • 0.8 cup cilantro leaves fresh
  • 0.3 cup ginger fresh peeled thinly sliced
  • teaspoons garlic minced
  • 1.5 cups green beans (1-inch) (8 ounces)
  • 27 ounce lite coconut milk light canned
  • 0.3 cup juice of lime fresh
  • tablespoons soy sauce 
  • 0.3 cup curry paste red
  • 2.5 cups vegetable stock organic
  • 14 ounce water-packed tuna soft drained cut into (1-inch) cubes

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add garlic to pan; saut 30 seconds or until lightly browned.
  3. Add curry paste; saut 1 minute, stirring constantly.
  4. Add brown sugar; cook 1 minute. Stir in coconut milk, broth, juice, ginger, and soy sauce. Reduce heat to low; cover and simmer 1 hour.
  5. Add carrot; cook for 6 minutes.
  6. Add beans, and cook 4 minutes or until vegetables are crisp-tender.
  7. Add tofu to pan, and cook 2 minutes.
  8. Garnish with cilantro leaves.

Nutrition Facts

Calories268kcal
Protein22.33%
Fat51.69%
Carbs25.98%

Properties

Glycemic Index
35.81
Glycemic Load
2.65
Inflammation Score
-10
Nutrition Score
17.46652168813%

Flavonoids

Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.04mg
Luteolin
0.08mg
Kaempferol
0.23mg
Myricetin
0.07mg
Quercetin
1.97mg

Nutrients percent of daily need

Calories:267.66kcal
13.38%
Fat:14.74g
22.67%
Saturated Fat:9.33g
58.33%
Carbohydrates:16.66g
5.55%
Net Carbohydrates:14.12g
5.14%
Sugar:6.68g
7.43%
Cholesterol:23.81mg
7.94%
Sodium:868.48mg
37.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.32g
28.65%
Vitamin A:9256.61IU
185.13%
Selenium:45.31µg
64.72%
Vitamin B3:7.32mg
36.6%
Vitamin B12:1.7µg
28.33%
Vitamin K:27.2µg
25.9%
Vitamin B6:0.34mg
17.21%
Vitamin C:10.78mg
13.06%
Phosphorus:130.2mg
13.02%
Iron:1.94mg
10.79%
Potassium:375.24mg
10.72%
Vitamin E:1.53mg
10.23%
Fiber:2.54g
10.15%
Manganese:0.19mg
9.65%
Magnesium:34.37mg
8.59%
Vitamin B2:0.13mg
7.51%
Folate:24.91µg
6.23%
Calcium:58.42mg
5.84%
Vitamin B1:0.08mg
5.3%
Vitamin D:0.79µg
5.29%
Copper:0.09mg
4.64%
Zinc:0.69mg
4.61%
Vitamin B5:0.33mg
3.34%