Tofu with vegetables and coconut sauce
A vegetarian, protein-rich meal with a creamy coconut sauce and summer vegetables
Ingredients
- 300 g tofu
- 2 zucchini
- 1 red bell pepper
- 1 onion
- 100 ml coconut milk
- 3 tbsp coconut oil
- 50 ml soy sauce
- 1 tbsp tomato paste
- 1 piece of fresh ginger or ginger powder
- 3 garlic cloves
- 1 tbsp brown sugar or honey
- 1 tsp cinnamon
- 1 tsp coriander powder
- 1 tsp sweet paprika
- black pepper to taste
- salt to taste
- 200 g quinoa/rice mix
Instructions
- Rinse the quinoa/rice mixture with cold water and add it to a pan with 2 times the amount of water or vegetable broth. When the water starts boiling, reduce the heat and let it cook for 15 minutes.
- Use firm tofu, otherwise drain the excess liquid from tofu before cooking. Choose smoked tofu for a better flavor which tastes more like meat.
- Heat the coconut oil in a skillet and fry the tofu on medium-high heat for about 3-5 minutes or until golden brown. Mix grated garlic with soy sauce, 1 teaspoon sugar or honey, 1 teaspoon starch, and some water. Add the mixture to the fried tofu and let it caramelize.
- Cut the vegetables and using a pan, cook them with the rest of the coconut oil for about 5 minutes or until you get the desired texture. Add the spices at the end and let them shortly unfold their flavors.
- Mix coconut milk and tomato paste and add to the vegetables. Add some water if the consistency is too thick, or more coconut milk for a creamier texture. You can mix the tofu pieces in the sauce or serve them aside with the rice/quinoa and the vegetables.
- Sprinkle with fresh herbs if available, be grateful for the nourishing food you prepared, relax, and enjoy!
Video
Notes
The caloric value was calculated per serving.
Benefits
Soy products are a great source of protein and a practical alternative to meat but should be consumed in moderation. Make sure that the soy is organic and not genetically modified (non-GMO).
Ayurvedic principles suggest that it is difficult to digest and should not be consumed by individuals with a low digestive fire.
For that reason, this recipe incorporates spices that bring heat and stimulate digestion.
Vata: consume small amounts, add more ginger, and pepper, and have a larger portion of quinoa instead of tofu. Quinoa is also a great vegan protein source.
Pitta: is ok because it has a strong Agni(digestive fire)
Kapha: can replace zucchini with cauliflower, and mushrooms, reduce the fat, and add some chili.
Do you know what a dosha is? Find out your dosha here.