Yellow vege curry
Units: Metric | Imperial (US)
Ingredients
- 1 cup brown rice
- 1 teaspoon sesame oil
- 450g firm tofu
- 1 cup cauliflower, cut in pieces
- 1 cup broccoli, cut in pieces
- 3 carrots, cut in half lengthways, then into 2cm pieces
- 2 tablespoons Thai yellow curry paste
- 1 ½ cups coconut water
- 1 tablespoon fish sauce
- 2 teaspoons brown sugarlight brown cane sugarX
- optional garnishes: fresh chillies, fresh coriandercilantroX, shredded kaffir lime leaves
Instructions
- Cook brown rice following packet directions.
- Heat sesame oil in a non-stick pan over a medium heat. Cook tofu until brown on all sides. Remove from pan and set aside.
- To pan add cauliflower, broccoli and carrots and stir-fry for 5 minutes until vegetables start to brown. Add curry paste and stir to coat, cooking for about 1 minute.
- Add coconut water. Reduce heat. Simmer for about 5 minutes until liquid has reduced. Add tofu, fish sauce and brown sugar. Simmer for 2 minutes until tofu is warmed through. Serve on cooked rice with garnishes (if using).
Nutrition Info (per serve)
Kilojoules 1650kJ
Calories 394cal
Protein 22g
Total fat 12g
–Saturated fat 2g
Carbohydrates 50g
–Sugars 10g
Dietary fibre 7g
Sodium 330mg
Calcium 320mg
Iron 8mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Variations
Make it vegetarian: Omit fish sauce.
Make it gluten free: Use gluten-free curry paste and tofu.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Author: Niki Bezzant - Editor-at-large
Photographer: Devin Hart
First published: May 2014
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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