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(Lighter) Thai Yellow Curry

Serves: 4 / Prep & Cook Time: 40 minutesLighter Thai Yellow Curry!

Thai curry (or any curry) is always delicious, satisfying and comforting! However, the rich ingredients used often mean that curry dishes pack a high calorie punch – full-fat coconut milk and, often, a large side of rice. If you’re adding tofu, this is also often fried in restaurants for a more “crispy” texture. Finally, restaurant meals in general are notorious for high sodium content and curry dishes are no exception! If you love curry and enjoy it more often than for a once-in-a-while treat, those things can add up fast.

Today we’re sharing a recipe for a lighter, more nourishing version of thai yellow curry with “crispy” tofu that you will feel good about enjoying on a more regular basis! This meal also makes for a great meal prep (although the tofu is best enjoyed fresh).

We were able to keep this curry on the lighter side without losing the creamy texture from coconut milk by using a combination of light coconut milk with plain, unsweetened cashew milk! Cashew milk has only 25 calories per cup, but still has a creamy texture and quite mild flavour, meaning it doesn’t over power the flavour from coconut milk in the recipe.

Our take on crispy tofu uses baking, not frying, and just ½ tbsp. sesame oil + chickpea flour coating to create the crispy texture on the outside! With these small tweaks we were able to create a delicious, comforting and nourishing home meal with a fraction of the sodium and calorie content (about 250 calories per serving)! You can also round out this meal with a side of brown rice.

Ingredients:

1 tbsp. Sesame oil, divided (2 x ½ tbsp.)
4 cloves Garlic, minced
½ cup red onion, chopped
2 tbsp. red curry paste
1-14 oz can light coconut milk
2 cups unsweetened, original cashew or almond milk
1 tbsp low-sodium Soy sauce
1 tbsp yellow curry powder
1 tsp turmeric
1 tbsp red chili flakes (1 tsp if you don’t like spicy!)
1 red pepper, cut into bite-sized pieces
1 cup cauliflower, cut into bite-sized pieces
1 cup mushrooms, sliced
1 zucchini, spiralized or sliced length-wise into ribbons (zucchini noodles)
1 package (350 g) extra-firm tofu, cut into cubes
3 tbsp chickpea flour

*This recipe can be made vegan if red curry paste without fish ingredients is used.

Directions:

  1. Preheat oven to 325o
  2. Coat tofu in ½ tbsp. sesame oil. Sprinkle with 1 tbsp chickpea flour, stir to coat. Repeat twice. Spread tofu onto a baking sheet and bake for about 25 minutes, until crispy.
  3. To a skillet or large (wide) soup pot, add ½ tsbp. sesame oil and minced garlic. Cook on medium-high heat until garlic is fragrant, add onion, and cook another 3-4 minutes. Add red curry paste, coconut milk, cashew or almond milk, soy sauce, curry powder, and turmeric. Stir to combine and bring to a simmer.
  4. Add red chili flakes, red pepper, cauliflower, mushrooms, zucchini. Reduce heat to medium and let simmer until vegetables are soft, about 10 minutes.
  5. Serve and top with crispy tofu. Enjoy immediately.

Recipe adapted from Minimalist Baker’s Thai Yellow Curry with Mango

Crispy Baked Tofu method adapted from Cookie and Kate 

Nutrition Information (1 of 4 Servings)

Calories: 245 / Fat 19.8g / Sodium 358mg / Carbohydrate 14.9g (Fibre 2.9g, Sugar 5.8g) / Protein 16.8g

 

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We’re a team of devoted dietitians who embrace the science behind healthy eating, and the crucial role your own body chemistry plays. When you need to know what eating well means to you, we’ll provide the what, why and how.

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