Vegetable and Tofu Curry

This Vegetable and Tofu Curry is a vibrant and wholesome dish that combines a variety of fresh vegetables with protein-packed tofu, simmered in a fragrant coconut curry sauce. Perfect for a healthy American lunch, it is both satisfying and nourishing.

Ingredients

• Firm tofu - 200 grams
• Coconut milk - 200 ml
• Bell pepper (red) - 1 medium, diced
• Carrot - 1 medium, sliced
• Zucchini - 1 medium, diced
• Spinach - 100 grams, fresh
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 tablespoon, grated
• Curry powder - 1 tablespoon
• Olive oil - 1 tablespoon
• Soy sauce - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Lime - 1, juiced
• Fresh cilantro - for garnish

Steps

1. Press the tofu to remove excess moisture, then cut it into cubes.
2. Heat olive oil in a pan over medium heat, add chopped onion, and sauté until translucent.
3. Add minced garlic and grated ginger to the pan, cooking for an additional minute until fragrant.
4. Stir in the curry powder and cook for another minute to toast the spices.
5. Add the diced bell pepper and sliced carrot to the pan, cooking for about 5 minutes until they start to soften.
6. Add the diced zucchini and cubed tofu, stirring to combine.
7. Pour in the coconut milk and soy sauce, bringing the mixture to a gentle simmer.
8. Add the fresh spinach and cook for another 5 minutes until the vegetables are tender and the spinach has wilted.
9. Season with salt, black pepper, and lime juice to taste.
10. Serve the curry hot, garnished with fresh cilantro.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 550 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 7 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu.
• High in vitamins and minerals from a variety of vegetables.

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