Curries, Asian-style
6 ratingsRate
Creamy peanut vege curry
Try our delicious dairy-free, vegetarian, creamy peanut vege curry to warm you up, ready in 30 minutes. High in iron and fibre, vegan and diabetes friendly with a gluten-free option.
Reviewed by our expert panel Serves: 4
Time to make: 30 mins
Total cost: $15.44 / $3.86 per serve
(at time of publication)
Units: Metric | Imperial (US)
Ingredients
- 1 cup brown rice
- oil spray
- 200g firm tofu, chopped in 2cm chunks
- 1 small red onion, finely chopped
- 1 clove garlic, finely chopped
- 2 carrots, chopped
- 2 courgetteszucchini, summer squashX, sliced in half moons
- 3 tablespoons peanut butter
- 1 tablespoon sweet chilli sauce
- 2 teaspoons curry powder
- 1 cup light coconut milk
- 4 cups chopped spinach
- fresh coriandercilantroX, to garnish (optional)
- fresh chilli slices or chilli flakes, to garnish (optional)
Instructions
- In a pot add brown rice and 2 cups water. Cover and bring to the boil. Reduce heat to low and cook for 25 minutes, or until rice is tender and water is absorbed.
- Spray a large pan with oil and set over a medium-high heat. Add tofu and cook for 2-3 minutes, tossing to lightly brown. Remove from pan and set aside. Add onion and garlic to pan and cook, stirring, for 2 minutes. Add carrot and courgette and cook for 2 minutes. Return tofu to pan and reduce heat to low.
- In a jug combine peanut butter, chilli sauce, curry powder and coconut milk with 1 cup water. Add to pan and bring to a simmer, stirring. Simmer for 5-8 minutes, to reduce and thicken sauce. Add spinach and cook until wilted.
- Serve curry with rice, garnished with coriander and chilli, if desired.
Variations
Make it gluten free: Check tofu, sweet chilli sauce and curry powder are gluten free.
This is a mild curry. If you like it hot, add more curry powder and garnish with fresh chillies or chilli flakes.
HFG tip
This recipe easily doubles and leftovers are great for lunch.
Nutrition Info (per serve)
-
Calories 423cal
-
Kilojoules 1770kJ
-
Protein 15g
-
Total fat 16g
-
–Saturated fat 6g
-
Carbohydrates 50g
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–Sugars 12g
-
Dietary fibre 8g
-
Sodium 110mg
-
Calcium 170mg
-
Iron 6.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Author: Niki Bezzant - Editor-at-large
Photographer: Melanie Jenkins
First published: Oct 2017
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© 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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