vegetable Green curry + Tofu
Servings: 6-8
Prepping time: 20
Cooking Time: 30 min
Vegan + GF
This recipe has been modified to make a family dish quick and easy! We love this curry in our house and have changed it over the years to "hit the spot" on nutrition and flavour perception! This dish can be made from fresh and/or frozen veggies and homemade curry paste or store-bought for convenience. It may seem overwhelming, but having a rhythm and schedule of cooking can help!
INGREDIENTS
QUINOA "KEEN-WAH"
- 1 cup dry quinoa + 2 cups water
TOFU
- 16oz (1 block) extra-firm organic tofu, cubed
- 1 tablespoon of EVOO (extra-virgin olive oil) or avocado oil
- 1 large clove of garlic (1.5-2 teaspoons)
- 1 teaspoon dried basil
- 1 teaspoon smoked paprika
- 1 teaspoon onion powder
- black pepper to taste
- 1 teaspoon liquid aminos *optional
CURRY BASE
- 2 tablespoons of EVOO
- 1/2 large yellow onion, diced
- 2 large cloves of garlic, minced (1 tablespoon)
- 5 mini sweet tri-color bell peppers, diced
- 1/2 tablespoon shaved, minced fresh ginger
- 2 fresh celery stalks, chopped *optional
- 4 mini portabello mushrooms, chopped
- 2 fresh carrots, chopped
- 1 head of broccoli, cut to florets *optional
- 1/2 yellow squash or zucchini, chopped *optional
- 1/2 cup sugar snap peas in pods
EASY OPTION:
- for time's sake, you can buy a bag of frozen vegetables of your choice
GREEN CURRY SAUCE
- 1.5 cups filtered water
- 2 cups fresh spinach
- 6 large leaves of fresh basil
- 1/2 lime juice squeezed
- 2 tablespoons of green curry paste
- 1, 15oz can of lite unsweetened organic coconut milk
- 2 teaspoons of curry powder
- 1/2 teaspoon cumin powder *optional
- black pepper and salt to taste
NOTES
We have also used frozen veggie mixes such as "Kirkland Stir-Fry Vegetable Blend," Feel free to use your preferred mixed frozen veggie blends! If you do not want a bed of quinoa, you can use your choice of rice; when we do not have either in the house, we will throw a can of garbanzo beans into the mix for added protein and carbs! You can make your own curry paste; however, I like the taste of "Thai Kitchen Green Curry Paste." In addition, you can pan-sear or air-fry the tofu, depending on your preference, which both achieve a nice crisp texture. Lastly, we steam our frozen veggies and then add them in; however, you can throw the fresh veggies into the pot and simmer.
DIRECTIONS
1. To make the quinoa, add 2 cups of filtered water and 1 cup of dry quinoa to an instapot (pressure cooker) and cook on high for 1 minute, and make sure to have the "keep warm" button on. After 1 minute of cooking on high, keep warm for 12 minutes, allowing the steam to vent and slowly giving you perfect fluffy quinoa! After that, you can keep the quinoa in the instapot until it's ready to serve.
2. In the meantime, prepare the tofu. Once you have opened the block of tofu, rinse the juice off and lay tofu on a clean cooking towel to eliminate excess fluid from the block. Then, transfer to a cutting board and cube the tofu to the desired size. Once cubed, move into a medium-sized bowl, add the remaining tofu ingredients, and shake to coat the tofu. Set aside.
3. Make the curry base. Add the EVOO, garlic, and onion to a medium-sized skillet on medium-low heat and cook until the onions are transparent. If frozen veggies are used, steam them until soft, and add to the pot the curry will be cooked in; if fresh, you can add the veggies right into the stockpot, simmering the dish will soften the fresh veggies.
4. In the meantime, make the green curry sauce. Add the water, spinach, and basil in a high-speed blender or food processor. Pulse 3 times, then blend or process until smooth. Put the mixture into a medium-depth 3-quart stockpot or medium-depth saute pan, add the remaining ingredients, and mix together with a basting spoon. Add the curry base and veggies to the mixture and cover it with a lid, simmering for 20-25 minutes.
5. While the curry is simmering, Pan-sear or air-fry the tofu. To pan-sear, add the tofu to a medium-high heat pan on the stovetop and cook for 1-2 minutes; flip to cook the other side, and cook until golden brown. To air-fry, add tofu to the air-fryer at 375ºF for 8 minutes, then flip and cook for an additional 6-8 minutes.
6. Once the curry is finished simmering and the tofu is cooked, it is time to prepare your dish. In a bowl, add quinoa for the bed, and top with the curry and tofu. Feel free to squeeze more lime on top for some extra flavor. Enjoy!
MORE INFORMATION
Let's look at the science
One vitamin in this dish is vitamin K, which is found in spinach. Vitamin K is a fat-soluble vitamin, which means it is better absorbed when combined with fat, such as olive oil or coconut milk, as seen in this recipe. Only 4 to 17% of the phylloquinone is absorbed in the small intestine from spinach when a fat source is absent. [1] Key features of vitamin K are acting as a coenzyme needed for synthesizing proteins involved in blood clotting and bone metabolism. [1]
This dish presents culinary medicine due to the various nutrients from herbs, spices, and vegetables. Those with cardiovascular disease (CVD) may benefit from eating a plant-based dish. Plant-based diets have been associated with a lowered risk of CVD by improving cardiovascular risk profile through consuming more healthful plant foods via their cardioprotective effects. [2] This dish is packed with anti-inflammatory constituents; for example, broccoli is rich in sulforaphane, an antioxidant that decreases inflammation, and bell peppers and onion, including the antioxidant quercetin, may reduce inflammation. [3]
Additionally, garlic has been shown to slow the progression of atherosclerosis. [4]
Interestingly, the medium-chain triglycerides (MCT) found in coconut milk are more likely to be utilized as energy or ketone production rather than stored as fat. One study showed a statistically significant decrease in LDL levels following coconut milk intake, possibly due to the higher soluble fiber. [5]
How rich and flavourful are the herbs and spices in curry! Curry has been shown to facilitate postprandial endothelial function in healthy male subjects and may be beneficial for improving cardiovascular health. [6] Turmeric, found in curry, is responsible for the yellow pigment and is loaded with antioxidants. Its main constituent is curcumin, which has many health benefits, such as vasoprotective, anti-inflammatory, neuroprotective, and anti-carcinogenic. [6,7]
Piperine, the terpene found in black pepper, increases the bioavailability and absorption of turmeric and is also hailed for its anti-inflammatory properties. [7] Finally, I use sweet basil in this recipe, which has been applauded for its benefits in mental health. It is neuroprotective and protective in depression, chronic stress, and memory impairment. Sweet basil significantly reduced the corticosterone level and up-regulated protein and gene expressions of BDNF (Brain-Derived Neurotrophic Factor) in the hippocampus.[8] BDNF is linked to memory, learning, and higher thinking. However, using basil of your liking will reap positive benefits!
Enjoy!
Kindly,
Kayla
References
1. National Institutes of Health. Vitamin K . U.S. Department of Health and Human Services. Published 2022. Accessed February 21, 2023. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
2. Satija A, Hu FB. Plant-based diets and cardiovascular health. Trends Cardiovasc Med. 2018;28(7):437-441. doi:10.1016/j.tcm.2018.02.004
3. Redmond M. The Effects of Heat and Flavor Perception. Sonoran University Recorded Lecture . Published 2020. Accessed February 20, 2023. The Effects of Heat and Flavor Perception
4. Therapeutic Research Center. Garlic . Natural Medicines Database . Published 2023. Accessed February 21, 2023. https://naturalmedicines-therapeuticresearch-com.scnmlib.idm.oclc.org/databases/food,-herbs-supplements/professional.aspx?productid=300
5. Ekanayaka RAI, Ekanayaka NK, Perera B, de Silva PGSM. Impact of a Traditional Dietary Supplement with Coconut Milk and Soya Milk on the Lipid Profile in Normal Free Living Subjects. J Nutr Metab. 2013;2013:1-11. doi:10.1155/2013/481068
6. Nakayama H, Tsuge N, Sawada H, et al. A single consumption of curry improved postprandial endothelial function in healthy male subjects: a randomized, controlled crossover trial. Nutr J. 2014;13(1):67. doi:10.1186/1475-2891-13-67
7. Panahi Y, Hosseini MS, Khalili N, Naimi E, Majeed M, Sahebkar A. Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clinical Nutrition. 2015;34(6):1101-1108. doi:10.1016/j.clnu.2014.12.019
8. Ali S, Abd El Wahab M, Ayuob N, Suliaman M. The antidepressant-like effect of Ocimum basilicum in an animal model of depression. Biotechnic & Histochemistry. 2017;92(6):390-401. doi:10.1080/10520295.2017.1323276
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