Recipe by: Melanie Betz MS, RD, CSR, FNKF, FAND
Quick Thai curry with tofu, crisp veggies, and potatoes in a flavorful broth. A satisfying, kidney-friendly, vegan meal ready in 30 minutes.
Ingredients
- 2 tablespoons canola oil
- 1 large onion, sliced
- 6 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon curry powder
- 1 teaspoon turmeric powder
- ¾ teaspoon salt
- 1 cup unsalted vegetable or chicken broth
- 2 (13.5oz) cans lite coconut milk
- 2 small red potatoes, cut into ¼” pieces
- 1 (14oz) block extra firm tofu
- 12 oz frozen carrot coins
- 12 oz frozen cauliflower florets
- 8 oz fresh sugar snap peas
- Fresh lime wedges, for garnish
- Fresh cilantro, for garnish
- Cooked white rice, for serving
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Directions
Nutritional Information Prep: 5 min, Cook: 25 min, Total: 30 min
- Heat oil in a large pot. Add onion and cook until just softened, about 5 minutes.
- Add garlic, ginger, curry powder, turmeric and salt. Cook 1 minute, or until fragrant.
- Add broth and scrape bottom of pot to get up any browned bits. Add coconut milk, potatoes and tofu. Cook about 15 minutes, until potatoes are beginning to soften.
- Add carrots, cauliflower and sugar snap peas. Increase heat to high and bring to a boil, about 10 minutes. Continue to cook until desired vegetable texture is reached.
- Serve with fresh lime wedges and cilantro over rice.
Dietitian Notes/Substitutions:
- Experiment with your favorite veggies! Frozen green peas, Brussels sprouts and broccoli all work wonderfully in this recipe.
- For less potassium or oxalate, omit potatoes.
- For more plant-based protein and fiber, serve over quinoa, farro or wheat berries.
- For spicy food lovers, drizzle with Sriracha-style hot sauce for a kick!
230 calories
14g fat
6g saturated fat
0mg cholesterol
286mg sodium
19g carbohydrate
5g fiber
0g added sugar
11g protein
240mg calcium
510mg potassium
157mg phosphorus
3mg iron
0mcg vitamin D
