Healthy Mango Coconut Curry Recipe
created by
Martina G. 07/16/2024
"Mango coconut curry with tofu and rice and carrots"
"Your mango coconut curry with tofu and rice and carrots sounds both delicious and nutritious. The tofu adds some crucial protein! Great work with your water intake for today as well lets keep it up!"
See commentsIngredients
- 1 cup firm tofu, cubed
- 1 cup coconut milk (light)
- 1 ripe mango, diced
- 1 cup brown rice
- 2 cups mixed vegetables (carrots, peas, bell peppers)
- 1 tablespoon curry powder
- 1 tablespoon olive oil
- 1 teaspoon ginger, minced
- 1 teaspoon garlic, minced
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
- 1. Cook the brown rice according to package instructions. Set aside.
- 2. In a large pan, heat olive oil over medium heat. Add minced garlic and ginger, sauté for 1-2 minutes until fragrant.
- 3. Add cubed tofu to the pan and cook until golden brown, about 5-7 minutes.
- 4. Stir in the mixed vegetables and cook for another 5 minutes until tender.
- 5. Add the curry powder, coconut milk, and diced mango. Stir well and let simmer for 10 minutes.
- 6. Season with salt and pepper to taste.
- 7. Serve the curry over brown rice and garnish with fresh cilantro.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 15g |
| Carbohydrates | 45g |
| Fiber | 6g |
| Sugar | 8g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 5g |
Health Benefits
This Healthy Mango Coconut Curry is rich in protein from tofu and fiber from brown rice and vegetables, making it a filling meal that supports weight loss. The mango adds natural sweetness and vitamins, while coconut milk provides healthy fats. This dish fits well into plant-based and Mediterranean diets, promoting overall health. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens for added fiber.
- Serve with a glass of unsweetened iced tea or coconut water.
- Garnish with lime wedges for a zesty flavor boost.
Recipe Variations and Adjustments
coconut curry recipe
Use a variety of vegetables like spinach and zucchini for added nutrients.
healthy curry recipe
Incorporate quinoa instead of rice for a protein boost.
FAQs About This Recipe
Can I use frozen vegetables in this recipe?
Yes, frozen vegetables work well and can save time in preparation.
Is this recipe gluten-free?
Yes, all ingredients are gluten-free, but always check labels.
How can I make this dish spicier?
Add red pepper flakes or a diced chili pepper to the curry.
Can I make this recipe ahead of time?
Yes, it can be made ahead and stored in the refrigerator for up to 4 days.
What can I substitute for coconut milk?
You can use almond milk or cashew cream for a different flavor.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Mango Coconut Curry Recipe for its vibrant flavors and nutritious ingredients. Packed with protein from tofu and fiber from a variety of vegetables, it’s a satisfying meal that supports your weight loss goals. Plus, it’s easy to prepare, making it perfect for busy days or travel. Enjoy a delicious dish that feels indulgent while being health-conscious!
Recipe created by Fitmate Coach; inspired by Martina G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Mango coconut curry with tofu and rice and carrots"
"Your mango coconut curry with tofu and rice and carrots sounds both delicious and nutritious. The tofu adds some crucial protein! Great work with your water intake for today as well lets keep it up!"