Thai Green Curry with Tofu

Kcal: 520 |

P: 26 |

F: 21 |

C: 58 |

Fiber: 12

Ingredients

Tofu (firm): 120g (4 oz), Green curry paste: 15g (1 tbsp), Coconut milk (light): 80ml (1/3 cup), Broccoli: 80g (1 cup, florets), Bell pepper (red): 60g (1/2 medium, sliced), Snow peas: 50g (1/2 cup), Carrot: 50g (1 medium, sliced), Bamboo shoots: 30g (1/4 cup), Thai basil: 5g (1 tbsp, chopped) or dried basil: 2g (1/2 tsp), Lime leaves: 2g (2 leaves) or lime zest: 1g (1/2 tsp), Lemongrass: 5g (1 stalk, bruised) or lemongrass paste: 3g (1/2 tsp), Fish sauce: 5ml (1 tsp, omit for vegetarian and add 1 tsp soy sauce), Lime juice: 5ml (1 tsp), Coconut oil: 5ml (1 tsp), Brown sugar: 5g (1 tsp), Salt: 1g (1/4 tsp), Brown rice: 40g (3 tbsp, dry weight)

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 40g brown rice according to package instructions. Set aside. 2. Press 120g tofu between paper towels for 10 minutes. Cut into 2cm cubes. 3. Heat 5ml coconut oil in wok over medium-high heat. Add tofu, cook 5 minutes until golden and crispy. Remove and set aside. 4. Add 15g green curry paste to wok, stir-fry 30 seconds until fragrant. 5. Add 5g lemongrass (or 3g paste), 2g lime leaves (or 1g zest), 50g carrot. Stir-fry 2 minutes. 6. Add 80ml coconut milk, 5ml fish sauce (or soy sauce), 5g brown sugar. Bring to simmer.7. Add 80g broccoli, 60g bell pepper, cook 3 minutes. Add 50g snow peas, 30g bamboo shoots, cook 2 minutes more. 8. Return tofu to wok, add 5ml lime juice, 5g Thai basil (or 2g dried). Stir to combine. 9. Serve curry over brown rice.

Menopause Benefits

This vibrant curry delivers plant-based protein and isoflavones from tofu that may help reduce hot flash frequency and intensity. The rainbow of vegetables provides antioxidants that combat oxidative stress and support cellular health. Broccoli contains indole-3-carbinol, which helps metabolize estrogen. The healthy fats from coconut milk support hormone production and brain health. Brown rice provides complex carbohydrates for sustained energy to combat fatigue. Lemongrass and lime leaves contain compounds that may help reduce inflammation and joint pain common during menopause. The combination of protein, fibre, and healthy fats helps stabilize blood sugar levels, reducing mood swings and supporting weight management during hormonal transitions.

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