Vegetable and Tofu Curry with Quinoa

This Vegetable and Tofu Curry with Quinoa is a vibrant, healthy dish that combines the goodness of fresh vegetables and protein-rich tofu, all simmered in a fragrant coconut curry sauce. Served over fluffy quinoa, it's perfect for a late-night meal that nourishes both body and soul.

Ingredients

• Firm tofu - 200 grams
• Quinoa - 150 grams
• Coconut milk - 200 ml
• Vegetable broth - 250 ml
• Carrot - 1 medium, sliced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Curry powder - 2 teaspoons
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish

Steps

1. Rinse the quinoa under cold water and then combine it with 300 ml of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed.
2. While the quinoa cooks, press the tofu to remove excess moisture and cut it into cubes.
3. In a large skillet, heat olive oil over medium heat. Add the chopped onion, garlic, and ginger, and sauté until the onion is translucent.
4. Add the sliced carrot, diced bell pepper, and zucchini to the skillet. Cook for about 5 minutes until the vegetables begin to soften.
5. Stir in the curry powder and cook for another minute to release the flavors.
6. Add the cubed tofu, coconut milk, and vegetable broth to the skillet. Bring to a simmer and cook for about 10 minutes, allowing the flavors to meld. Season with salt and black pepper to taste.
7. Once the quinoa is cooked, fluff it with a fork and serve it in bowls topped with the vegetable and tofu curry. Garnish with fresh cilantro.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 8 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu to support muscle health.
• High in fiber from quinoa and vegetables, promoting digestive health.

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