Vegetable and Tofu Curry with Rice

This Vegetable and Tofu Curry with Rice is a vibrant and flavorful dish packed with nutrients and spices, making it a delightful choice for a healthy meal. With a medley of colorful vegetables and protein-rich tofu simmered in a fragrant curry sauce, this dish is both satisfying and nourishing.

Ingredients

• Firm tofu - 200 grams
• Brown rice - 1 cup (200 grams)
• Coconut milk - 1 cup (240 ml)
• Vegetable broth - 1 cup (240 ml)
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Broccoli - 100 grams, cut into florets
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Curry powder - 2 tablespoons
• Olive oil - 2 tablespoons
• Soy sauce - 1 tablespoon
• Lime juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish

Steps

1. Rinse the brown rice under cold water and cook it according to package instructions, using water or vegetable broth for added flavor.
2. While the rice is cooking, press the tofu to remove excess moisture, then cut it into cubes.
3. In a large skillet or pot, heat the olive oil over medium heat. Add the minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
4. Add the diced carrot, bell pepper, and broccoli to the skillet, cooking for 5-7 minutes until the vegetables start to soften.
5. Stir in the tofu cubes and cook for another 5 minutes, allowing the tofu to brown slightly.
6. Sprinkle the curry powder over the vegetable and tofu mixture, stirring well to coat evenly.
7. Pour in the coconut milk and vegetable broth, bringing the mixture to a gentle simmer. Cook for 10-15 minutes, allowing the flavors to meld together.
8. Add soy sauce, lime juice, salt, and black pepper to taste. Adjust seasoning as needed.
9. Once the rice is cooked, fluff it with a fork and serve it alongside the curry.
10. Garnish the curry with fresh cilantro before serving.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 70 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 10 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, aiding muscle health and repair.
• High in fiber from vegetables and brown rice, promoting digestive health.

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