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Fitness & Wellness, Sports Nutrition
Recipe of the Month: Immune Boosting Ginger Tofu Curry
January 26, 2018 | by Melissa Kazan

Have you been feeling under the weather lately? This aromatic Tofu curry recipe is the perfect healing kit for boosting your immunity. It is rich in anti-inflammatory spices, particularly ginger, which is known for its anti-nausea effect and antioxidant properties.

TIPS FROM YOUR DIETITIAN

You can serve this dish with a side of rice or pita bread. Squeeze a fresh lemon or lime before serving for an immune boosting vitamin C bonus!

Learn more about our sport dietitians and book your appointment today!

WHAT YOU NEED

Makes 4 servings.

• 500g firm tofu, cut into 1.5cm cubes
• 3.5 tbsps. olive oil
• 3/4 tsp sea salt
• 1/2 tsp mustard seeds
• 1 large onion, chopped
• 3 cloves garlic, finely chopped
• Large thumb size piece ginger root, grated (more to taste!)
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1/8 tsp ground cardamom
• 1/4 tsp cayenne pepper
• 1/4 tsp ground black pepper
• 500 ml can diced tomatoes
• 2 tbsps. natural peanut butter
• 1.5 cups vegetable stock
• 1 bunch spinach, trimmed and shredded (or can add kale)
• Fresh coriander leaves (cilantro), to serve.

HOW TO MAKE IT

  1. Set your oven to 400 F. On a baking tray, toss tofu with 1/2 tbsp. olive oil and 1/4 tsp of salt. Spread out in a single layer and bake for 30 min, till golden and crisp – tossing half way through.
  2. In the meantime, heat a large saucepan over medium heat. Fry the mustard seeds in the remaining olive oil till starting to pop – 1-2 min. Add the onion and cook till soft and starting to color – 5 min. Stir in the ginger, garlic, spices and remaining salt and cook for a further minute till fragrant.
  3. Add the tomatoes and peanut butter, stir till combined and then mix in the stock. Bring to a boil and then lower to a simmer, cooking uncovered for about 10 min. You can let it simmer till the tofu is done baking.
  4. Once the tofu is baked, stir it in the saucepan along with the spinach, Cook till the spinach has wilted and tofu slightly softened – 2 min. Taste and season with additional salt, pepper and spices if desired.
  5. Serve topped with fresh coriander and alongside some steamed rice or flat bread.

NUTRITION HIGHLIGHTS

Per serving:

  • 330 calories
  • 22g fat
  • 20g carbohydrate
  • 5g fibre
  • 16g protein
  • This recipe is a good source of: Iron, Fibre and Vitamin C.

Recipe source: http://homespuncapers.com/2016/03/14/ginger-peanut-tofu-curry/