Thai Red Curry With Tofu

Healthy Recipes

Serves: 4
Prep & Cooking time: 50-60 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, potassium, calcium, magnesium and iron. 

This is not an authentic Thai red curry recipe…not by a mile! This recipe is more about helping to meet your ‘5-A-Day’ and still being able to enjoy all the lovely Thai flavours without consuming ridiculous amounts of fat! Instead of tinned coconut milk (which is typically seen in this recipe), I used a small amount of creamed coconut, mixed with DF milk, vegetable stock and corn starch to help keep a similar consistency and some of the flavour!  I also added extra lemongrass, garlic, ginger (in addition to the curry paste) to enhance the curry flavours.

As I have mentioned previously, coconut products contain nearly 90% saturated fats- so its obviously not exactly the ‘healthier’ choice!  So with any high fat/sugar food or meal, either have a bit of what you love (in small portions and in moderation of course!) or try a reduced fat version such as this! 

This recipe can be served as a curry or a soup (just omit the corn starch and halve the quantity of rice if you prefer soup)!

Quick fact:
Per serving, this recipe provides approximately 3 of your ‘5-A-DAY’!

Galagnal root comes from the same family as ginger root but their flavours are slightly different! Ginger root has a warm, spicy taste while as galagnal adds a spicy, peppery element to Thai cooking! Use both or or just one of the roots in this recipe if your prefer!

 

*Based on 4 servings, this recipe provides approximately:

<500kcal, 12g fat and 4.5g s/fat/ serving. 

*NB: A standard veggie Thai red curry could easily contain twice the amount of fats! To reduce the fat content: make your own curry paste, use slightly less tofu and do not use the nuts.

 

Ingredients:

+++++++++++++++++++++++++260g    Firm Tofu
+++++++++++++++++++++++++              1kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++100g     Spring onion
+++++++++++++++++++++++++4g         Garlic cloves
+++++++++++++++++++++++++16g       Galangal Root
+++++++++++++++++++++++++40g       Ginger Root
+++++++++++++++++++++++++16g       Lemongrass (=1 stick)
+++++++++++++++++++++++++140g     Red bell pepper
+++++++++++++++++++++++++70g       Carrot
+++++++++++++++++++++++++300g     Sweet potato
+++++++++++++++++++++++++100g     Chestnut mushrooms
+++++++++++++++++++++++++60g        Baby spinach
+++++++++++++++++++++++++10g        Fresh coriander
+++++++++++++++++++++++++55g        Lime, zest & juice (=1 lime)
+++++++++++++++++++++++++20g        Thai red curry paste
+++++++++++++++++++++++++250ml   Vegetable stock (low-sodium/DF/GF)
+++++++++++++++++++++++++250ml   Soya milk (unsweetened)
+++++++++++++++++++++++++400g      Tin chopped plum tomatoes
+++++++++++++++++++++++++20g         Creamed coconut
+++++++++++++++++++++++++60g         Brown basmati rice/person
+++++++++++++++++++++++++16g         Corn starch
+++++++++++++++++++++++++4g            Peanuts, (unsalted) (optional)

 

Directions:

Open and drain the tofu. Place it between two heavy chopping boards for approximately 30 minutes to remove any excess water.

 

Meanwhile, heat the oven to 200°C/ 400°F. Line a baking tray with some parchment paper or a silicone mat; lightly spray it with some low-fat cooking oil.

 

In the meantime, wash, trim the ends and finely chop the onion. Peel and mince the garlic. Wash, peel and chop the galangal into fine sticks. Wash, peel and grate the ginger. Wash and trim the ends off the lemongrass; bash it slightly with a rolling pin to soften the leaves, remove the outer leaves and discard the ‘hard core’ (if preferred) and then finely slice it.

NB: I only used shallots because it came with a vegetable kit I bought. Do not feel obligated too! I did not remove the inner/hard core… but you might find this will not soften during cooking and add a ‘crunchy’ element to your curry…which you might not enjoy!

 

Wash, remove the stem, de-seed and finely slice the bell pepper. Wash, trim the ends, peel and chop the carrot into ‘match-stick’ pieces. Wash, peel and chop the potato into small, bite-sized pieces. Wash, dry and slice the mushrooms.

 

Wash and drain the spinach. Wash, dry and roughly chop the coriander.

 

Wash, zest and juice the lime.

 

Meanwhile, drain and chop the tofu into bite-sized pieces. Place it onto the baking sheet. Lightly spray it with some low-fat cooking oil. Place it into the oven. Bake for approximately 26 minutes, or until lightly browned. Remove. (NB: I baked my tofu slightly less than I normally would as I prefer ‘softer’ pieces in the curry).

NB: Refer to my previous recipes if you require visual guidance for this step.

 

In the meantime, heat a large, non-stick saucepan over a medium-low heat. Add some low-fat cooking oil. Add the onion, garlic, galangal, ginger and lemongrass. Stir together. Gently fry for 1-2 minutes.

NB: I added ‘3sprays’ of my oil= 3 calories and 0.3g fat!

 

Add the bell pepper, carrot, potato and mushrooms. Stir together. Add some more low-fat cooking oil if necessary. Gently fry for 3-4 minutes, stirring occasionally.

 

Add the curry paste. Stir to coat. Gently fry for a further minute or until fragrant.

 

Add the stock, milk, tomatoes and creamed coconut. Stir together. Bring to the boil. Reduce to a simmer. Cook for 10-15 minutes or until the vegetables are tender.

 

In the meantime, cook the rice according to the packet instructions (if applicable). Drain.

 

Meanwhile, create a slurry (if applicable). Add the cornstarch to a small dish. Add equal parts water and stir until dissolved.

 

Finely crush/chop the nuts (if using).

 

Add the slurry (if applicable). Stir to combine. Continue stirring until slightly thickened.

 

Add the spinach, coriander, 1/2 the quantity of the zest and the juice. Stir together. Cover with a lid. Allow the spinach to wilt slightly.

 

Add the tofu. Stir to combine.

 

Place the rice into a large serving bowl (if applicable). Ladle over the curry. Garnish with the remaining lime zest, fresh coriander and crushed nuts if desired.

 

Enjoy!

If preferred…

  • Alternatively, serve over thick rice or buckwheat soba noodles.
  • Prepare your own Thai red curry paste.
  • Vary your vegetables! Try: pak choi, baby corn, green beans, mange tout, water chestnuts, butternut squash, broccoli, cauliflower, fresh chillies, Kaffir leaves, or maybe even some shredded kale.
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