Balanced Nutrition Solutions 

1537 Sandpiper Drive

London ON N5X 0G4

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Vegetarian Thai Green Curry

November 23, 2015

 

This is a recipe that has an amazing aroma and is rich in flavour! This recipe is courtesy of CookieandKate and I absolutely love it! I made this Vegetarian Thai Green Curry for dinner this evening and I included tofu because I think tofu belongs in this dish. What I love about Thai Green Curry (or any other Thai curries for that matter) is that it can be made vegetarian or with meat and taste like totally different meals, but equally delicious both ways. I love any meal with lots of vegetables, and I will take the opportunity to cook my vegetables in a way that brings out their flavours, like in this recipe. I used brocolli, carrots and red peppers as my vegetables, but I would encourage anyone trying this recipe to use whatever you have on hand. Some of my favourites are eggplant, french beans, asparagus, bean sprouts and potatoes. 

 

This dish is the perfect balance of a wholesome whole grain like brown rice, a high protein and low fat meat alternative like tofu and lots of delicious vegetables. In my practice as a Registered Dietitian, I encourage everyone to eat at least two meatless meals per week, and more if possible. This recipe is easy to prepare, can be modified based on the ingredients you have on hand, and is nutritious. The only addition I would make to this recipe is a handful of nuts after it is cooked. Peanuts or cashews would add some crunchiness, flavour and increase the nutritional value of this recipe by increasing the protein and monounsaturated fat content.

 

Here is it, here is the recipe straight from the source itself - Cookeandkate

 

 

INGREDIENTS

  • 1¼ cup brown basmati rice

  • 2½ cups water

  • 1 tablespoon olive oil or quality vegetable oil

  • 1 small white onion, diced

  • 1 inch nub of ginger, finely chopped

  • 2 cloves garlic, finely chopped

  • pinch of salt

  • 2 tablespoons Thai green curry paste*

  • 3 Thai chiles, chopped (entirely optional)

  • 1 can (14 ounces) light coconut milk

  • ½ cup water

  • 1 to 2 teaspoons turbinado (raw) sugar or brown sugar

  • 1 package of extra-firm tofu (optional)

  • 1 to 2 teaspoons brown rice wine vinegar

  • 1 to 2 teaspoons soy sauce (I used reduced-sodium tamari)

  • handful of cilantro, chopped

  • 2 cups seasonal vegetables, chopped (like broccoli, asparagus, carrots or bell peppers)

 

INSTRUCTIONS

  1. Cook the rice. Rinse the rice in a mesh colander and then cook it in a rice cooker with 2½ cups water, according to your manufacturer’s instructions and the volumes given above. Alternatively, you can cook it on the stove. Bring 2½ cups of water to a boil over high heat. Rinse the rice, then add it to the pan. Reduce heat to a simmer, cover and let it cook until all water is absorbed (35-40 minutes). If it gets too dry, add a splash or more of water as necessary. Fluff with a fork and allow to cool for 10 minutes.

  2. Give the rice some time to cook as you prepare all the vegetables. Drain the tofu and squeeze it gently to release some of the water. Slice it in half, into two square slabs, and slice it into bite-sized strips.

  3. Heat a 10-inch skillet with deep sides over medium-low heat. Once it’s hot, add a drizzle of oil. Sweat the onion, ginger and garlic with a sprinkle of salt for about 7 minutes (the heat should not be high enough to darken the color of the onion). Raise the heat to medium and add the curry paste and chilies (optional), stirring often for a couple of minutes.

  4. Shake or stir the coconut milk and then pour it into the pan. Add the water, sugar and chopped tofu and cook until the tofu is warmed through and the liquid has reduced to your desired consistency. Remove from heat and season with rice wine vinegar and soy sauce, to taste.

  5. Steam the vegetables until tender, using your preferred method. Stir cilantro into the curry. Serve rice, curry and vegetables onto each plate and garnish with extra cilantro, if desired.

 

NOTES

  • Adapted from Chef Bill Forster’s cooking class.

  • Serves 4.

  • I've made coconut curries that tasted flat, but the soy sauce, sugar and rice vinegar add welcome complexity to this dish. Don't skip them, and please adjust the amounts to suit your tastes.

  • If you want to go to the trouble of making your own green curry paste, here's a recipe.

  • Thai green curry is traditionally seasoned with fish sauce, but since this recipe is vegetarian, it calls for soy sauce instead. (Aside: is anyone else grossed out by the concept of fish sauce?)

  • This dish is gluten free as long as you use a gluten-free soy sauce, like tamari.

  • Another aside: did you know that some people are genetically predisposed to think that cilantro tastes like soap?

  • *Look for it in the Asian section of the grocery store. I like Thai Kitchen brand.

 

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