A light, aromatic, and nutrient-dense Thai green curry featuring tender tofu and a medley of crisp, colorful vegetables, simmered in a creamy, low-fat coconut milk broth. This balanced and flavorful dish is perfect for a healthy, diabetic-friendly meal, rich in plant-based protein and essential nutrients.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 300 grams firm tofu, pressed and cubed
- 15 ml olive oil
- 2 cloves garlic, minced
- 15 grams fresh ginger, grated
- 1 stalk lemongrass, bruised and finely sliced (white part only)
- 2 kaffir lime leaves, finely shredded (remove central vein)
- 1 small green chili, deseeded and minced (optional)
- 1 red bell pepper, cut into strips
- 100 grams broccoli florets
- 100 grams green beans, trimmed and halved
- 100 grams shiitake mushrooms, sliced
- 400 ml light coconut milk
- 200 ml vegetable broth (low sodium) or water
- 30 ml low-sodium tamari or soy sauce
- Juice of 1 lime (approx. 30 ml)
- Fresh coriander leaves, for garnish
- Salt and black pepper to taste
- 200 grams brown rice (dry weight), cooked separately
Instructions
- 1.Prepare the brown rice according to package directions. Set aside.
- 2.Heat olive oil in a large pot or deep pan over medium heat. Add minced garlic, grated ginger, finely sliced lemongrass, shredded kaffir lime leaves, and minced green chili (if using). Sauté for 2-3 minutes until fragrant.
- 3.Add bell pepper strips, broccoli florets, green beans, and sliced mushrooms to the pan. Sauté for 5-7 minutes until vegetables are slightly tender-crisp.
- 4.Stir in the light coconut milk and vegetable broth (or water). Bring to a gentle simmer. Add the cubed tofu.
- 5.Reduce heat to low, cover, and let simmer for 10-12 minutes, allowing the flavors to meld and vegetables to finish cooking.
- 6.Remove from heat. Stir in the low-sodium tamari or soy sauce and fresh lime juice. Season with salt and black pepper to taste.
- 7.Ladle the curry over cooked brown rice. Garnish with fresh coriander leaves before serving.
Nutrition Information
Why this recipe
This recipe is nutritionally balanced, rich in plant-based protein from tofu, and packed with fiber, vitamins, and minerals from a diverse array of non-starchy vegetables. It's diabetic-friendly due to its low glycemic load, minimal saturated fat from light coconut milk, and no added sugars, making it an excellent choice for blood sugar management while promoting overall wellness.