Tofu and Vegetable Curry

Kcal: 520 |

P: 21 |

F: 18 |

C: 60 |

Fiber: 12

Ingredients

Tofu (firm): 120g (4 oz, cubed), Broccoli: 100g (1 cup, florets), Cauliflower: 100g (1 cup, florets), Carrot: 50g (1 small, diced), Onion: 50g (1/4 medium, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Coconut milk (light): 60ml (1/4 cup), Water: 60ml (1/4 cup), Curry powder: 5g (1 tsp), Turmeric: 2g (1/2 tsp), Cumin: 2g (1/2 tsp), Coriander: 2g (1/2 tsp), Garam masala: 2g (1/2 tsp), Olive oil: 5ml (1 tsp), Fresh cilantro: 5g (1 tbsp, chopped), Brown rice: 40g (dry weight), Salt: to taste, Black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 40g brown rice according to package instructions. 2. In a large skillet, heat 5ml olive oil over medium heat. Add 6g minced garlic, 5g grated ginger, and 50g diced onion, and sauté for 2-3 minutes. 3. Add 5g curry powder, 2g turmeric, 2g cumin, 2g coriander, 2g garam masala, and a pinch of salt and black pepper, and cook for 1 minute until fragrant. 4. Add 50g diced carrot, 100g broccoli florets, and 100g cauliflower florets, and sauté for 3-4 minutes. 5. Add 120g cubed firm tofu, 60ml light coconut milk, and 60ml water. Bring to a simmer and cook for 10-12 minutes until the vegetables are tender and the sauce is slightly thickened. 6. Stir in 5g chopped fresh cilantro. Season with salt and black pepper to taste at the end. 7. Serve the curry over the cooked 40g brown rice.

Menopause Benefits

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