Vegan Curry with Tofu, Chickpeas and Kale

This vegan curry recipe is delicious, healthy, and an excellent way to eat more legumes in your diet.

Curry is a variety of dishes originating in India. Curry includes a complex combination of spices or herbs like ground turmeric, cumin, coriander, ginger, and fresh or dried chillies.

Vegan Curry

Ingredients

  • 2 small onions
  • 1 carrot
  • 280g tofu 
  • 1 can of chickpeas / 1.5 cups of cooked chickpeas
  • 1-2 tbsp extra virgin olive oil 
  • 1 can of organic coconut cream 
  • small chilli pepper 
  • 2 celery stalks 
  • 1 cup of kale
  • ¼ cup of water
  • lemon zest
  • graham masala
  • 1 tbsp turmeric powder
  • salt & pepper

Method

Watch the video – how to make this recipe.

Recipe Notes

  • Feel free to change the recipe according to your taste!
  • You can swap kale with spinach or even parsley. 
  • You can swap the coconut cream and water with coconut milk.

Health Benefits

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

Chickpeas are a rich source of vitamins, minerals, protein and fibre. 

Combining chickpeas in your diet may help with improving digestionweight 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-carotenefibre, 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, the immune system, and good eye health and vision.

Celery

Celery is rich in vitamins A, K, and C, and minerals like potassium.

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 spicy 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.

Coconut milk

Coconuts contain significant amounts of fat that is mostly in the form of medium-chain saturated fatty acids. One type of fatty acid in coconut is lauric acid. In the body, lauric acid converts into a highly beneficial compound called monolaurin, that is antiviral, antifungal and antibacterial.

Medium-chain saturated fatty acids are rapidly metabolised into energy in the liver.

Unlike other saturated fats, Medium-chain saturated fatty acids are used up more quickly by the body and are less likely to be stored as fat.

Spices

Graham masala

Contain a mixture of coriander seeds, cumin seeds, cardamom seeds, peppercorns, fennel seeds, mustard seeds, cloves, and red chile peppers.

Helps to improve digestion among many other health benefits.

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.

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