Jungle Curry with Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
18%
Jungle Curry with Tofu
26 min.
4
383kcal

Suggestions


Welcome to a culinary adventure with our vibrant Jungle Curry with Tofu! This delightful dish is not only a feast for the eyes but also a wholesome choice for those seeking a vegetarian, vegan, gluten-free, and dairy-free meal. Perfectly suited for lunch or dinner, this recipe is a fantastic way to enjoy a burst of flavors while keeping your dietary needs in check.

In just 26 minutes, you can whip up a delicious meal that serves four, making it ideal for family gatherings or a cozy dinner with friends. The combination of extra-firm tofu, fresh vegetables like eggplant and haricots verts, and aromatic green curry paste creates a symphony of tastes that will transport you straight to the heart of the jungle.

With only 383 calories per serving, this dish is not only satisfying but also light enough to keep you energized throughout the day. The addition of fresh basil and a hint of lime adds a refreshing twist that elevates the entire experience. Whether you're a seasoned chef or a cooking novice, this Jungle Curry with Tofu is sure to impress and delight your taste buds!

Ingredients

  • teaspoons brown sugar 
  • tablespoons canola oil divided
  • small eggplant cut into 1/2-inch cubes ( 4 cups)
  • 12 ounce tofu drained cut into 1/2-inch cubes
  • cup basil fresh thinly sliced
  • tablespoons curry paste green
  • cups haricots verts (2-inch)
  • cup jasmine rice uncooked
  • teaspoons lime zest grated
  • tablespoons soy sauce 
  •  bell pepper red cut into julienne strips
  • cup vegetable stock organic

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Cook rice according to package directions, omitting salt and fat.
  2. Place tofu on several layers of paper towels, and cover with additional paper towels.
  3. Let stand for 5 minutes, pressing down once.
  4. Heat a large nonstick skillet over medium-high heat.
  5. Add 1 tablespoon oil to pan; swirl to coat.
  6. Add tofu; saut 4 minutes or until lightly browned, stirring occasionally.
  7. Remove from pan; keep warm. Wipe pan clean with a paper towel. Return pan to medium-high heat.
  8. Add remaining 1 tablespoon oil; swirl to coat.
  9. Add haricots verts, eggplant, and bell pepper; saut 3 minutes, stirring occasionally.
  10. Add curry paste; cook 30 seconds, stirring frequently.
  11. Add broth, soy sauce, sugar, and rind; cook 5 minutes, stirring occasionally.
  12. Add reserved tofu; cook 1 minute.
  13. Place 1/2 cup rice in each of 4 shallow bowls. Top each with about 1 1/2 cups tofu mixture and 1/4 cup basil.
  14. Serve with lime wedges, if desired.

Nutrition Facts

Calories383kcal
Protein15.06%
Fat27.9%
Carbs57.04%

Properties

Glycemic Index
82.8
Glycemic Load
25.3
Inflammation Score
-9
Nutrition Score
20.01956502251%

Flavonoids

Delphinidin
98.12mg
Hesperetin
0.43mg
Naringenin
0.03mg
Luteolin
0.25mg
Kaempferol
0.25mg
Myricetin
0.07mg
Quercetin
1.62mg

Nutrients percent of daily need

Calories:383.23kcal
19.16%
Fat:12.09g
18.6%
Saturated Fat:1.35g
8.42%
Carbohydrates:55.61g
18.54%
Net Carbohydrates:48.3g
17.56%
Sugar:10.46g
11.62%
Cholesterol:0mg
0%
Sodium:680.45mg
29.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.69g
29.37%
Vitamin C:49.31mg
59.77%
Vitamin A:2960.69IU
59.21%
Vitamin K:59.06µg
56.25%
Manganese:1.04mg
52.1%
Fiber:7.31g
29.25%
Vitamin B6:0.37mg
18.3%
Calcium:178.71mg
17.87%
Folate:70.18µg
17.55%
Iron:2.91mg
16.19%
Vitamin E:2.41mg
16.1%
Potassium:557.84mg
15.94%
Magnesium:57.27mg
14.32%
Copper:0.27mg
13.4%
Phosphorus:132.84mg
13.28%
Vitamin B3:2.37mg
11.87%
Selenium:7.79µg
11.13%
Vitamin B2:0.18mg
10.65%
Vitamin B5:1.06mg
10.65%
Vitamin B1:0.15mg
9.69%
Zinc:1.04mg
6.93%
Source:My Recipes