Mangalorean Vegan Fish Curry

Mangalorean Vegan Fish Curry is a delightful plant-based dish that captures the essence of coastal Indian flavors with its aromatic spices and rich coconut base. This curry features a unique vegan substitute for fish, creating a satisfying and hearty meal perfect for any occasion.

Ingredients

• Firm tofu - 200 grams, cubed
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Ginger-garlic paste - 1 tablespoon
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Coconut milk - 200 ml
• Vegetable broth - 200 ml
• Salt - to taste
• Lime juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. In a pan, heat coconut oil over medium heat and add mustard seeds. Once they start to splutter, add curry leaves.
2. Add finely chopped onions and sauté until they turn translucent.
3. Stir in the ginger-garlic paste and cook for another minute until fragrant.
4. Add the chopped tomato, turmeric powder, red chili powder, and coriander powder. Cook until the tomato softens.
5. Pour in the vegetable broth and bring to a simmer. Let it cook for 5 minutes.
6. Add the cubed tofu and coconut milk to the pan. Stir gently to combine.
7. Season with salt and lime juice. Let it simmer for another 10 minutes, allowing the flavors to meld.
8. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 25 g
• Saturated Fat: 20 g
• Unsaturated Fat: 5 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from tofu.
• Coconut milk provides healthy fats and is a good source of energy.
• Contains anti-inflammatory spices like turmeric and ginger.

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