Slow Cooker Thai green Curry w/Baked Tofu

Healthy Recipes

Serves: 4-6
Prep: 15-75 mins (*Depending upon if you bake your Tofu)
Cooking Time: 4-8hrs (*Depending upon S.C. setting)

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

Hi everyone! It’s been a while but we hope that you’ve all had a great summer! It always seems to go by in a blink of an eye… and you forget just how quickly it has gone until it suddenly starts getting dark before eight o’clock and you start layering your bed with thicker blankets! 😦 

Whether we like it or not…the season is changing! I for one will be glad to see the back of all of this uncomfortable and humid weather we’ve had and of course wasps! Arguably autumn has now arrived and what better way to kick off this rainy UK week than with a tasty Thai Green Curry. Here’s a delicious, slow cooker curry recipe straight from our kitchen to yours! 

For those of you that might remember, we made a healthy Thai red curry last year along with some Thai Yellow Laska soup! We took on our substitution idea and used a healthful DF milk instead of over doing it on tinned coconut milk; in similar fashion to when we made our Rice and Peas!  The result: a healthy and varied curry still packed full of flavour and great textures! #reducesaturatedfat #actiononsalt 

It was our first time making a Thai Green Curry paste; we used a section of green chillies, including one green long dutch chilli and a green serenade chilli (both have a medium heat). Our curry paste was quite mild, particularly because we only used two (de-seeded) chillies. For a more intense flavour, use more chillies, garlic, lemon grass etc. (this will also allow your curry paste go further = more curries at your disposable!); we had to add eight tablespoons of our mixture to achieve the flavour that we were looking for.  

If you are currently in a position to make your own paste, use a store bought variety but be ware of the salt and fat contents; our home made variety is pretty tasty and definitely worth experimenting with!

Happy hump day and happy cooking everyone! 🙂

 

….They’re a little frosty (our chillies came straight out of the freezer)!

 

 

Ingredients:
Use a combination of green chillies that you love (and can tolerate)!

Use a combination of green chillies that you love (and can tolerate)!

 

 

Directions:

Make the Thai Green Curry paste. Wash the coriander, lemon grass, lime, ginger root and chillies. Peel and roughly chop the shallot and garlic. Tear the bunch of coriander into half and place it into a food processor. Add the shallot and garlic.

 

 

Trim the ends off the lemon grass, slice it vertically, gently press it with a knife and then finely chop. Peel and grate the ginger. Grate all of the lime zest and then juice it.

 

 

Place the lemon grass, ginger, lime zest and juice, soy sauce, agave, coriander seeds, black pepper and kaffir leaves into the food processor. Blend until purred.

We roughly chopped the shallots and garlic…but feel free to thrown everything in whole ( if you have a powerful processor)!

 

 

Wash and roughly chop the corn. Wash the courgette, trim off the ends, slice if vertically and then roughly chop it into halves. Wash the spring onion, trim off the ends and then roughly chop.

 

 

Place the corn, courgette and onion in a slow cooker.

 

 

Add the reduced fat coconut milk, coconut milk, prepared vegetable stock and 8 tbsp of the Thai green curry paste. Cover with a lid. Cook on low, medium or high heat setting for 7, 5 or 4 hours respectively. NB: if using store bought curry paste, adjust accordingly. Stir together.

 

 

Drain and press the tofu between two heavy plates for 30 mins. Preheat your oven to 200°C/400°F. Line a baking tray with parchment paper. Drain and chop into 1 inch pieces or 1.5 cm cubes. Place into a bowl. Add the ground ginger, soy sauce and peanut oil. Gently toss to coat. Leave to marinade for 10 mins.

 

 

Place onto the baking ray and bake for 16 mins, turn and return to the oven for a further 16-18 mins or until slightly crispy. Remove. Add to the slow cooker once cooked or refrigerate and add later on.

 

 

Defrost the beans. Place the corn starch into a dish with equal parts water and stir into a paste.

 

 

Add the tofu, green beans and corn starch mixture 30 mins before the ends of cooking. Stir through. Cover with a lid.

 

 

 Cook your rice or rice noodles according to the packet instructions.

 

 

Remove the coriander and basil leaves from it stem and roughly chop them. Heat a dry frying pan over a med-high heat and dry fry the peanuts until lightly toasted. Remove and roughly chop them on a chopping board.

 

 

Stir through the coriander and basil leaves before serving (save some for a garnish, if preferred).

 

 

Place rice or rice noodles into a large serving bowl. Ladle over the curry. Top with toasted nuts and garnish with any reserved herbs (if preferred).

 

Enjoy!

 

Refrigerate any leftovers in a resealable container; best consumed within 1-2 days. Save any remaining paste in a clean, air tight jar and refrigerate for up to 2 weeks.

 

 

If preferred…

  • If you prefer your tofu with a softer texture or do not have the time to bake it, just drain, press, chop and then add it to the slow cooker to cook with the rest of the curry. 
  • Keep the vegetables authentic and/or seasonal/frugal. Try using some aubergine, water chestnuts, chopped spinach or sugar snap peas.
  • If your budget allows it, substitute the ginger root for galangal root and add some tamarind paste into the curry paste for another depth of flavour.
  • Can’t source kaffir leaves?  Just use some more lime or lemon grass instead! Kaffir leaves come from the lime plant; they’re very aromatic (a citrus scent of course!) and it won’t be devastating to your meal if you have to substitute them for the above ingredients.
  • Don’t add the lime juice to the curry paste. Stir it in before serving to prevent your DF milk from curdling during cooking. 
  • Don’t fancy rice?! Try adding some baby new potatoes to the curry instead!
  • Depending on your diet, try substituting tofu for: marinated tempeh or seitan, cannellini beans, chicken breast, white fish or a boiled egg!

 

Vegan Thai Yellow ‘Laska’ Soup With Rice Noodles

Healthy Recipes

Serves: 4
Prep & Cooking Time: 60 mins

Recipe adapted from: Elephantjournal.com

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

If you’re looking for an alternative cuisine… than look no further! This recipe is easy to execute (it doesn’t involve any frying) and packs so many wonderful textures and flavours! 

This soup is just under 300kcal/serving, but it still has 10g of saturated fat/serving (even with the reduced fat coconut milk). Plant-based diets are predominately healthy, but using coconut milks or oil, palm oils or cocoa butter can offer high intakes of saturated fats. Unfortunately, coconut oil, creamed coconut etc is made of approximately 90% saturated fat/100g.

We’re sure that when compared to some ‘authentic Thai meals’, it may be considered a ‘healthier’ option. We would recommend having a small portion, or try using half the amount of the reduced fat coconut milk and/or substitute it for unsweetened soya or almond milk; try making your own curry paste to also help reduce the amount of fat in this dish.

With any food or meal, just be mindful of the portion size and the overall fat/sugar/salt contents; all in moderation folks!

 

NB: We couldn’t source fresh lemon grass this week, so we have used a lemon grass paste instead.  We did not use the rapeseed oil. Also, this is NOT an advertisement for Amoy; the purchase of these items was solely influenced by their prices at the time of purchase.

 

Ingredients:

++++++++++++++++++++++++396g      Firm tofu
++++++++++++++++++++++++               ‘1 Kcal’ Spray (low-fat cooking oil)
++++++++++++++++++++++++100g       Carrot
++++++++++++++++++++++++60g         Fresh ginger root
++++++++++++++++++++++++2              Stalks of lemon grass (approx. 10g)
++++++++++++++++++++++++160g       Red bell pepper
++++++++++++++++++++++++100g       White mushrooms
++++++++++++++++++++++++40g         Spring onions
++++++++++++++++++++++++80g         Green beans
++++++++++++++++++++++++16g           Fresh basil
++++++++++++++++++++++++16g           Fresh Coriander
++++++++++++++++++++++++140g        Fresh bean sprouts
++++++++++++++++++++++++                Zest and juice of one lime
++++++++++++++++++++++++500ml    Vegetable stock (low-sodium, DF, GF)
++++++++++++++++++++++++400ml    Tin Reduced-fat coconut milk
++++++++++++++++++++++++30g         Thai yellow curry paste
++++++++++++++++++++++++300g       Rice noodles
++++++++++++++++++++++++10g           Peanuts (unsalted/not roasted)

NB: Check your rice noodles before cooking; do they need to be cooked or stir-fried before hand? Ours allowed us to add them straight into the soup to cook. Also, if you are using frozen vegetables, defrost them first.

 

Directions:

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

Heat the oven to 200°C (400°F). Line a baking sheet with a silicone mat or parchment paper. Spray it with some low-fat cooking oil. Spread to coat.

In the meantime, prepare the vegetables. Wash, trim the ends, peel and then chop the carrot into ‘matchstick’ pieces. Wash, peel and chop the ginger into thin pieces. Wash, trim the ends, lightly crush with the back of a large spoon and then roughly chop the lemon grass. Wash, remove the stem, de-seed and thinly slice the bell pepper into strips.

Wash, pat dry and roughly slice the mushrooms. Wash, trim the ends and chop the onion into large pieces. Wash, trim the ends, and halve the beans. Wash, dry and roughly chop the basil and coriander. Wash and drain the bean sprouts. Wash, zest and then juice the lime. Prepare the vegetable stock.

Ingredients ready to go!

 

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 30-35 minutes, or until lightly browned. TIP: You can refer to our previous recipe is you need some visual guidance for this step.

In the meantime, place a large non-stick saucepan over a medium heat. Add the stock, milk, carrot and ginger. Bring to a boil. Reduce to a simmer. Add the lemon grass and curry paste. Stir to dissolve. Cover with a lid. Allow it to cook for 5 mins.

It smells delicious right from the start 🙂

 

 

Add the bell pepper, mushrooms, onion, beans, basil and coriander (save a little for garnishing if you like) to the pan. Bring back to the boil. Reduce to a simmer. Cook for 10 mins.

 

 

In the meantime, prepare the rice noodles according to the packet instructions (at this stage if required). Drain.

Add the bean sprouts and rice noodles into the soup. Cover with a lid. Allow to cook for a further 3-5 mins or until the rice noodles are tender.

NB: Our vegetable stock has turmeric in it; another reason it’s so vibrantly yellow!

 

 

In the meantime, roughly chop the nuts; you can see we have everything else ready to go!

OLYMPUS DIGITAL CAMERA

 

 

Remove from the heat. Pour in the juice. Add the tofu. Mix together gently.

 

 

We find because there is so much going on in the pot, it’s easier to use a spaghetti ladle to scoop out the larger pieces first….

 

 

…and then ladle the broth over it.

 

Once served, sprinkle over the zest (as mush as desired); top with the nuts and reserved coriander leaves (if using).

NB: The contents of this bowl represents 2 portions.

NB: The contents of this bowl represents 2 portions.

 

Enjoy!

If preferred…

  • Try different vegetables: pak choi, baby corn, water chestnuts, fresh red chillies, mange tout, sugar snap peas, red onion, fresh garlic, some torn baby spinach or maybe some cubed sweet potato or butternut squash.
  • Try using: fresh or dried Kaffir leaves instead of lime zest, Thai basil leaves instead of standard basil, fresh oyster or enoki mushrooms instead of standard white ones, replace the fresh lemon grass for a puree (if you can’t source the fresh variety or your trying to save money), or try brown basmati rice in place of the rice noodles.
  • Try making your own fresh curry paste (if you have the time) instead of using store bought varieties; this will help cut down on the salt and fat contents.
  • Add some fish sauce to the broth if you are not a vegan/vegetarian (but be mindful of the salt content).