Tofu and Vegetable Curry

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Kcal: 450

P: 20

F: 20

C: 50

Fiber: 12

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Tofu (firm): 120g (4 oz, cubed), Broccoli: 100g (1 cup, florets), Cauliflower: 100g (1 cup, florets), Carrot: 50g (1 medium, diced), Onion: 50g (1/4 medium, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Coconut milk (light): 120ml (1/2 cup), Vegetable broth: 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), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Fresh cilantro: 5g (1 tbsp, chopped), Brown rice: 50g (1/4 cup, dry weight)

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 50g brown rice according to package instructions. 2. Heat 5ml olive oil in a large skillet over medium heat. 3. Add 50g diced onion and cook until softened, about 3 minutes. 4. Add 6g minced garlic and 5g grated ginger. Cook for 30 seconds. 5. Add 5g curry powder, 2g turmeric, 2g cumin, 2g coriander, 1g salt, and 1g black pepper. Stir for 30 seconds. 6. Add 50g diced carrot and cook for 3 minutes. 7. Add 100g broccoli florets and 100g cauliflower florets. Cook for 3 minutes. 8. Add 120g cubed tofu, 120ml coconut milk, and 60ml vegetable broth. 9. Bring to a simmer, then reduce heat to low. Cover and cook for 10 minutes, until vegetables are tender. 10. Stir in 2g garam masala. 11. Serve over brown rice, garnished with 5g chopped cilantro.

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