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Vegan Curry with Tofu, Chickpeas and Kale - PAZ BY NATURE

Vegan Curry with Tofu, Chickpeas and Kale

Curry in a vegan version with Tofu and Kale.

Curry in a vegan version with Tofu and Kale.

Delicious and healthy! It is a wonderful way to combine more legumes in your diet.

Curry is a variety of dishes originating in the Indian subcontinent that use a complex combination of spices or herbs, usually including ground turmeric, cumin, coriander, ginger, and fresh or dried chillies.

Vegan Curry - with Tofu, Chickpeas and Kale

Servings 4 people

Ingredients

  • 2 Onions Small
  • 1 Carrot
  • 280 g Tofu Organic
  • 1 can Chickpeas
  • 1-2 tbsp Olive oil Extra virgin
  • 1 can Coconut cream Organic
  • Chilli pepper Small
  • 2 stalks Celery
  • 1 cup Kale Fresh, Organic
  • ¼ cup Water
  • Lemon Zest
  • Graham masala
  • 1 tbsp Turmeric powder
  • Salt & Pepper

Instructions

Watch the video - how to make this recipe

Recipe Video

Recipe Notes

Feel free to change the recipe according to your flavour!

  • You can swap Kale with spinach or even parsley. 
  • The coconut cream and water with coconut milk.

Learn More about the Health Benefits of this recipe:

Curry in a vegan version with Tofu and Kale.

Delicious and healthy!

It is a wonderful way to combine more legumes in your diet.

Curry is a variety of dishes originating in the Indian subcontinent that use a complex combination of spices or herbs, usually including ground turmeric, cumin, coriander, ginger, and fresh or dried chillies.

In my recipe I use:

Curry in a vegan version with Tofu and Kale.

Tofu:

Nutritionally, tofu is low in calories, while containing a relatively large amount of protein.
It is high in iron and can have a high calcium or magnesium content depending on the coagulants used in manufacturing.

Chickpeas:

As a rich source of vitamins, minerals, protein and fibre, combining chickpeas in your diet may help with improving digestion, weight management and reducing the risk of several diseases.

Kale:

A cruciferous vegetable, consider as a ‘superfood‘.
It is rich in fibre, antioxidants, calcium, vitamin K, chlorophyll, vitamin C and iron.
Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.

Carrots:

Carrots are a particularly good source of beta-carotene, fibre, vitamin K1, potassium, and antioxidants.
Carrots and other orange-coloured fruits and vegetables are rich with the Beta-carotene pigment, that is pro-vitamin A.
We need vitamin A for healthy skin and mucous membranes, our immune system, and good eye health and vision.

Celery:

Rich in vitamins A, K, and C, and minerals like potassium, low in sodium.
It’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
Anti-inflammatory and antioxidant properties of celery make it become an ideal food for who suffers from high cholesterol levels and blood pressure.

Chilli:

Chilli peppers are rich in antioxidant plant compounds that help to fight inflammation.
Chilli peppers contain a substance called capsaicin (the active ingredient) which is responsible for the pungent taste of chilli peppers.
Capsicin helps increase the amount of heat your body produces, it stimulates a receptor found in sensory neurons, creating the heat sensation. In this way, Capsaicin intake can increase metabolism and body temperature.

It has also a great use when applied to the skin as part of cream because Capsaicin has potent pain-relieving properties.

Coconut milk:

The flesh of the Coconut is highly nutritious and rich in fibre, vitamins C, E, B and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.
coconut milk is a great milk substitute.
Coconuts contain significant amounts of fat that is mostly in the form of medium chain saturated fatty acids.
In particular lauric acid.
Lauric acid is converted in the body into a highly beneficial compound called monolaurin, that is antiviral, antifungal and antibacterial.
Medium chain saturated fatty acids (MCFAs) are rapidly metabolised into energy in the liver.
It is thought that unlike other saturated fats, MCFAs are used up more quickly by the body and are less likely to be stored as fat.

Spices:

Graham masala-

Garam Masala is rich in many spices.
Helps to improve digestion among many other health benefits. Contain a mix of coriander seeds, cumin seeds, cardamom seeds, peppercorns, fennel seeds, mustard seeds, cloves, and red chile peppers.

Turmeric-

Turmeric contains bioactive compounds with powerful medicinal properties. Curcumin is one of these compounds with natural anti-inflammatory qualities
Curcumin linked to improved brain function and lowering cholesterol effects.
Heating destroys some of the benefits of turmeric.

I recommend to add it at the end of the cooking
When heated, the effect of curcumin is destroyed.
After 10 minutes of cooking, around 25-30% of the curcumin is lost.

 

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