Indian Hot Curried Mangos with Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
7%
Indian Hot Curried Mangos with Tofu
45 min.
4
221kcal

Suggestions

Ingredients

  • tablespoons cilantro leaves chopped
  • tablespoons curry powder yellow
  • 14 ounce extra tofu firm cubed
  • cloves garlic minced
  • tablespoon ginger minced
  • 14 ounce coconut milk light canned
  •  mangos firm peeled sliced
  • 0.3 teaspoon salt and pepper to taste
  • tablespoon sesame oil 

Equipment

  • frying pan

Directions

  1. Heat the sesame oil in a large pan over medium-high heat. Cook the garlic and ginger until fragrant and light brown, about 1 to 2 minutes.
  2. Add the mango and cook for another minute to soften slightly. Stir in the curry powder and cilantro; cook for another minute to release the flavor of the curry.
  3. Pour in the coconut milk and bring to a simmer. Stir in the tofu and season to taste with salt and pepper. Simmer until the liquid is reduced by half, stirring occasionally, about 5 minutes.

Nutrition Facts

Calories221kcal
Protein15.73%
Fat52.8%
Carbs31.47%

Properties

Glycemic Index
33.44
Glycemic Load
4.04
Inflammation Score
-6
Nutrition Score
8.3186955970267%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.04mg
Myricetin
0.09mg
Quercetin
0.17mg

Nutrients percent of daily need

Calories:220.9kcal
11.05%
Fat:12.84g
19.76%
Saturated Fat:7.56g
47.24%
Carbohydrates:17.23g
5.74%
Net Carbohydrates:14.69g
5.34%
Sugar:8.27g
9.18%
Cholesterol:0mg
0%
Sodium:294.35mg
12.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.61g
17.22%
Vitamin C:20.66mg
25.04%
Copper:0.31mg
15.41%
Iron:2.67mg
14.86%
Manganese:0.29mg
14.68%
Phosphorus:128.6mg
12.86%
Vitamin A:618.14IU
12.36%
Magnesium:45.14mg
11.29%
Fiber:2.54g
10.16%
Vitamin E:1.52mg
10.11%
Potassium:332.55mg
9.5%
Vitamin B6:0.17mg
8.69%
Vitamin B1:0.11mg
7.49%
Vitamin K:7.83µg
7.45%
Folate:29.61µg
7.4%
Calcium:65.25mg
6.53%
Zinc:0.88mg
5.83%
Vitamin B2:0.07mg
4.18%
Vitamin B3:0.78mg
3.88%
Selenium:1.63µg
2.32%
Vitamin B5:0.13mg
1.29%
Source:Allrecipes