Jungle Curry with Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
18%
Jungle Curry with Tofu
26 min.
4
359kcal

Suggestions


Looking for a vibrant, flavorful dish that is both satisfying and nourishing? Look no further than this delightful Jungle Curry with Tofu! This recipe shines not only for its taste but also for its commitment to being vegetarian, vegan, gluten-free, and dairy-free—making it a perfect fit for anyone looking to enjoy a wholesome meal.

The rich aroma of freshly cooked jasmine rice pairs beautifully with the colorful medley of vegetables, including succulent eggplant and crisp haricots verts, all enveloped in a fragrant green curry paste. The addition of extra-firm tofu provides a protein boost while ensuring every bite is creamy and fulfilling. Topped with fresh basil and a dash of lime zest, this dish is alive with flavor and nutrients.

What’s more, this Jungle Curry is incredibly quick to prepare, ready in just 26 minutes, making it ideal for a busy weeknight dinner or a leisurely weekend feast. With a caloric count of just 359 kcal per serving, this dish allows you to indulge without guilt. So gather your ingredients, roll up your sleeves, and embark on a culinary adventure that brings the exotic tastes of the jungle right into your kitchen!

Ingredients

  • teaspoons brown sugar 
  • tablespoons cooking oil divided
  • small eggplant cut into 1/2-inch cubes ( 4 cups)
  • 12 ounce extra 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

Calories359kcal
Protein14.71%
Fat24.58%
Carbs60.71%

Properties

Glycemic Index
79.05
Glycemic Load
25.11
Inflammation Score
0
Nutrition Score
21.199130390001%

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:358.56kcal
17.93%
Fat:9.96g
15.33%
Saturated Fat:1.18g
7.36%
Carbohydrates:55.35g
18.45%
Net Carbohydrates:48.64g
17.69%
Sugar:11.05g
12.28%
Cholesterol:0mg
0%
Sodium:730.63mg
31.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.41g
26.82%
Vitamin C:49.31mg
59.77%
Vitamin A:2960.69IU
59.21%
Vitamin K:59.06µg
56.25%
Manganese:1.04mg
52.1%
Fiber:6.72g
26.87%
Copper:0.44mg
21.91%
Phosphorus:217.89mg
21.79%
Magnesium:80.24mg
20.06%
Potassium:688.81mg
19.68%
Vitamin B6:0.38mg
18.76%
Folate:70.18µg
17.55%
Iron:2.91mg
16.15%
Vitamin E:2.41mg
16.1%
Vitamin B1:0.21mg
14.17%
Vitamin B3:2.57mg
12.87%
Vitamin B2:0.21mg
12.35%
Selenium:7.79µg
11.13%
Vitamin B5:1.06mg
10.65%
Zinc:1.55mg
10.33%
Calcium:98.76mg
9.88%
Source:My Recipes