Tofu in green curry

tofu in green curry 2

I love Thai food but feel guilty whenever I order the mouth-watering yellow or green or red curry! So, I decided to make it at home. I was hoping it would turn out delicious in spite of the substitution of full fat coconut milk. Verdict- it was a very refreshing and appetizing curry — all the vegetables and the seasonings seemed to be in perfect harmony. You can serve this with some rice or rice noodles, however, I liked it so much that I just had 2 bowls of this curry like a soup and nothing else (LOL); didn’t feel the need for any bread or rice. Its a light curry and that’s why you can even serve it as a soup.

Don’t be intimidated by this long list of ingredients. It’s an all-in-one dish; sort of like salad + soup + curry…made in only one pot. I admit that some effort is required to cut and prepare the vegetables and the curry paste, however, after that there is not much work…just wait till everything is cooked and ready. I am sure you will enjoy it even more after the effort! 😉

Know your nutrients: I have used reduced fat coconut milk and included lots of colorful veggies to add fiber & to boost the nutritive value (vitamins A, C, B-complex). Coconut milk is high in saturated fat, and as such we should use it sparingly and less frequently. Use of canola oil, which has a good balance of fatty acids along with fiber & vitamins from the veggies is used to counterfoil the effects of coconut milk.Tofu is another nutritious ingredient, and our protein in this dish. By itself tofu lacks flavor, but be ready to be surprised when you taste it in this curry/soup! The ginger and the cilantro have a very cleansing effect. This is a much healthier version of the dish you would order in your favorite Thai restaurant! :)…so give it a shot and let me know how it turned out!

Per serving: 124 cals | 7 g proteins | 3 g fiber | 10 g total fat | 3 g saturated fat | 4 g MUFA | 20 mg vitamin C

Ingredients (4 servings)

1 cup firm tofu, cut into rectangular pieces

1/2 onion

4 cups of vegetables of your choice OR

(1 cup broccoli florets + 1 cup green beans, sliced to 1″ pieces + 1 large carrot, cut into round slices + 1 cup Crimini mushrooms, sliced)

3/4 cup low fat coconut milk (65% reduced fat coconut milk from Trader Joe’s)

4 tsp canola oil

4 tsp fresh lime juice

2 tsp sugar

1/4 tsp cumin powder

1/4 tsp corriander powder

red chili flakes, optional

Salt & ground pepper to taste

a few leaves of Basil for garnish, optional

For green curry paste (coarse)*

1 cup cilantro leaves and stems

2 large cloves of garlic

1.5″ ginger piece

1 green chili, optional

* (use only half and freeze remainder for later. It will stay for a couple of weeks in the freezer)

Procedure:

  1. Wash and drain the cilantro and peel the ginger and garlic. Grind these to a coarse curry paste by passing the ingredients through a mixer and leave it aside. If necessary, chop the ingredients coarsely before passing through the mixer. Add a small amount of water (1/8 or 1/4 cup) and run it in the mixer again. Use the cilantro stems as well; they are packed with flavor. You will need only half of this mixture and its easy to freeze this mixture for later. If your mixer can handle small proportion of ingredients then you can use only half of these to make the curry paste.
  2. Peel and cut the carrots, cut broccoli into florets, slice the mushrooms, cut the beans, and slice the onions.
  3. Heat oil in a steel stock pot and add the sliced onion. Saute on medium heat for a minute or two.
  4. Then add all the vegetables; sprinkle the dry powders and salt, and add the green curry paste. Mix well and saute on medium heat for another 2 minutes.
  5. Add 2 cups of water and cover the pot. Let the veggies cook for about 5-7 minutes on medium heat.
  6. Add coconut milk and additional water if necessary (1/2 to 1 cup water) and adjust salt. Bring it to a boil and let it simmer for about a minute on medium heat and then mix in the lime juice and sugar. Lime juice and sugar are key to this recipe…they enhance the flavor at the end….a fantastic finale to the dish!
  7. Garnish with chopped basil and serve with rice or rice noodles or serve it as a soup.

Tofu in green curry

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