Recipe of the Month: Immune Boosting Ginger Tofu CurryJanuary 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!
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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
- 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.
- 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.
- 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.
- 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.
- Serve topped with fresh coriander and alongside some steamed rice or flat bread.
- 330 calories
- 22g fat
- 20g carbohydrate
- 5g fibre
- 16g protein
- This recipe is a good source of: Iron, Fibre and Vitamin C.