Broccoli Tofu Green Curry
Tofu and mixed vegetables simmered in a smooth sauce of blended broccoli, silken tofu and basil.
- Prep
- 15 min
- Cook
- 20 min
- Serves
- 2
Ingredients
- 1–1½ cups broccoli florets
- ½ cup silken tofu
- Handful fresh basil
- 1–2 tbsp lemon juice
- Salt, to taste
- 1 small onion, sliced
- 2–3 garlic cloves, minced
- 1–1½ cups mixed vegetables (zucchini, bell peppers, beans, carrots, mushrooms)
- ½ cup firm tofu, cubed
- 1–2 tsp olive oil
- Black pepper, to taste
Nutrition
Per serving (1/2 of batch), estimated
- Calories
- 225 kcal
- Protein
- 18.9 g
- Carbohydrates
- 17.4 g
- Fat
- 11.1 g
- Fibre
- 5.4 g
Method
- 1
Lightly steam or blanch the broccoli until just tender.
- 2
Add the broccoli to a blender with silken tofu, basil, lemon juice, and salt. Blend until smooth and creamy.
- 3
Heat oil in a pan. Sauté onion and garlic until soft and fragrant.
- 4
Add mixed vegetables and cook for 3–5 minutes until slightly tender.
- 5
Add cubed tofu and sauté until lightly golden on the edges.
- 6
Pour in the broccoli-tofu sauce and mix well.
- 7
Let it simmer for 3–4 minutes until everything is well combined and heated through.
- 8
Adjust salt, pepper, and lemon if needed.
Use the curry as a vehicle for vegetable variety: mushrooms, beans, peppers and courgette all work well. Keep the tofu portion substantial and pair with quinoa or brown rice according to appetite and activity level.
Notes
Serve warm with wild rice or quinoa for a complete meal. Nutrition basis: Mixed vegetables ≈180 g; 126 g firm tofu plus 124 g silken tofu; 1½ tsp oil; excludes rice or quinoa side. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.