Broccoli Peanut Curry with Tofu Crumbles by @fitgreenmind

45 min
Medium

3 servings

🧅

1 scallion

Scallion

🫚

15 g

Ginger

🍛

5 ml

Red Curry Paste

🛢️

Oil

🥦

350 g

Broccoli

🍄

300 g

Mushrooms

🥜

15 g

Peanut Butter

💧

200 ml

Water

🧂

1.5 g

Salt

🍋

15 ml

Lime Juice

🍬

0.5 g

Sugar

🫘

400 g

Tempeh Or Tofu

🛢️

0.5 tbsp

Oil

🌿

2 g

Cumin

🧂

Salt

🥢

10 ml

Soy Sauce

🍚

290 g

Rice

Preparation Steps

  1. Step 1/10

    Rinse 1.5 cups (285 g) dry rice until the water is mostly clear. Cook it in a covered saucepan according to the package instructions.

    rice
    water
    🍲saucepan with lid
    🫗measuring jug

  2. Step 2/10

    Finely chop 1 scallion and the thumb-sized piece of fresh ginger. Cut 1 broccoli into bite-sized florets and slice 300 g mushrooms.

    scallion
    fresh ginger
    broccoli
    mushrooms
    🔪knife
    🪵cutting board

  3. Step 3/10

    Crumble 400 g tempeh into a mixing bowl. Use tofu instead if preferred.

    tempeh
    🥣mixing bowl

  4. Step 4/10

    Add 1/2 tablespoon oil for crumbles, 1 teaspoon ground cumin, 2 teaspoons soy sauce, and salt to the crumbled tempeh. Mix until evenly coated.

    tempeh
    oil for crumbles
    ground cumin
    soy sauce
    salt
    🥣mixing bowl
    🥄measuring spoons
    🥄wooden spoon

  5. Step 5/10

    Air-fry the seasoned tempeh at 200°C (392°F) for 20 minutes. Stir the crumbles halfway through cooking.

    tempeh
    🥄wooden spoon

  6. Step 6/10

    Heat 1 tablespoon cooking oil in a frying pan over medium heat. Sauté the chopped scallion, fresh ginger, and 1 teaspoon red curry paste until fragrant.

    cooking oil
    scallion
    fresh ginger
    red curry paste
    🍳frying pan
    🥄wooden spoon
    🥄measuring spoons

  7. Step 7/10

    Add the broccoli and mushrooms to the frying pan. Sauté for 5 to 10 minutes, until the broccoli is tender-crisp and the mushrooms have softened.

    broccoli
    mushrooms
    🍳frying pan
    🥄wooden spoon

  8. Step 8/10

    Mix 1 tablespoon peanut butter with 200 ml water in a measuring jug until mostly smooth. Pour the peanut mixture into the vegetable stir-fry.

    peanut butter
    water
    broccoli
    mushrooms
    🫗measuring jug
    🥄wooden spoon
    🍳frying pan

  9. Step 9/10

    Simmer the curry until the peanut sauce lightly coats the vegetables. Season with salt, 1 tablespoon lime juice, and a pinch of sugar.

    salt
    lime juice
    sugar
    🍳frying pan
    🥄wooden spoon
    🍋citrus juicer

  10. Step 10/10

    Divide the cooked rice among 3 bowls. Spoon the broccoli peanut curry over the rice and top with the air-fried tempeh crumbles.

    rice
    broccoli
    mushrooms
    tempeh
    🥄wooden spoon

Composition

Ingredients

Types

Vegetables, Condiments, Spices, Fungi, Legumes, Spreads, Liquids, Seasonings, Fruit, Sweeteners, Soy Products, Grains

Ingredients

Scallion, Ginger, Red curry paste, Oil, Broccoli, Mushrooms, Peanut butter, Water, Salt, Lime juice, Sugar, Tempeh or tofu, Cumin, Soy sauce, Rice

Allergens

Peanuts, Soy, Gluten

Dietetics

Dietary regimen

Vegan, Vegetarian, Dairy-Free, Egg-Free, Plant-Based

Calories

655 kcal

Macro nutrients

Protein: 29g, Carbohydrates: 83g, Dietary fiber: 12g, Total fat: 25g, Saturated fat: 4g, Sugars: 8g

Nutritional Information

Minerals

Calcium: 220mg, Iron: 7.2mg, Potassium: 1080mg, Magnesium: 145mg, Sodium: 820mg

Vitamins

Vitamin C: 115mg, Vitamin K: 155mcg, Folate: 125mcg, Vitamin B6: 0.7mg

Preparation

Time Information

Preparation

15 minutes

Cooking

30 minutes

Overall

45 minutes

Difficulty

Level

Medium (2/4)

Steps

10 steps

Equipments

Utensils

knife, cutting board, mixing bowl, measuring spoons, measuring jug, wooden spoon, frying pan, saucepan with lid, citrus juicer

Appliances

air fryer, stovetop

Type

Type

Type Of Dish

Main Course, Rice Bowl, Curry

Occasions

Dinner, Weeknight Dinner, Meal Prep

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Fusion, Thai-Inspired, Southeast Asian-Inspired

Geographic

Germany, Europe

Various

Aspect

Texture

Tender, Crispy, Chewy, Creamy, Saucy

Flavors

Savory, Nutty, Spicy, Umami, Tangy, Earthy, Slightly sweet

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Do not leave cooked rice, curry, or tempeh crumbles out longer than 2 hours.,Reduce to 1 hour if the room temperature exceeds 32°C (90°F).), fridge : 3 to 4 days (Cool promptly and refrigerate in airtight containers.,Store rice separately from curry and crumbles when possible for better texture.,Reheat until steaming hot before serving.), freezer : 2 months (Freeze the curry and rice in airtight freezer-safe portions.,Freeze tempeh crumbles separately if possible and re-crisp in the air fryer after thawing.,Thaw overnight in the refrigerator before reheating.)