Tofu Steak with Curry Sauce

Tofu Steak with Curry Sauce

Side Dish·Grilling·1 serving

Under 300kcalLow Sodium
Healthy cooking tip

Instant curry powder has too high a sodium content, so it cannot be used in low-sodium products, and the curry powder used in this menu is not instant.

Calories

199kcal

Carbs

27.8g

Protein

10.1g

Fat

7.5g

Sodium

481mg

Ingredients

Main

TofuZucchiniButton MushroomEggplantBell PepperApplePotato

Others

Curry PowderCooking OilStarch PowderWater

Tofu 67g, Zucchini 17g, Button Mushroom 33g, Eggplant 17g, Bell Pepper 17g, Apple 50g, Potato 33g, Curry Powder 10g, Cooking Oil 2g, Starch Powder 5g, Water 5g

Finding these ingredients in the US

Where do you buy the ingredients? Grocery guideMissing an ingredient? Substitutions

Nutrition Facts

Per 100g of main ingredients

Zucchini

  • Rich in vitamin C (40mg) — acts as an antioxidant and helps you absorb iron
  • Rich in calcium (61mg) — a key building block of bones and teeth

Button Mushroom

  • Rich in vitamin B3 (niacin) (3.4mg) — supports energy metabolism and skin health
  • Rich in vitamin B2 (0.35mg) — supports energy metabolism and healthy skin

Eggplant

  • Rich in dietary fiber (2.7g) — can support digestion and help you feel full
  • Rich in vitamin B2 (0.16mg) — supports energy metabolism and healthy skin

Bell Pepper

  • Rich in vitamin C (120mg) — acts as an antioxidant and helps you absorb iron
  • Rich in vitamin B3 (niacin) (1mg) — supports energy metabolism and skin health

Apple

  • Contains natural sugars (11g) — provides quick energy for daily activities
  • Rich in dietary fiber (2g) — can support digestion and help you feel full

Potato

  • Rich in vitamin C (31mg) — acts as an antioxidant and helps you absorb iron
  • Rich in potassium (590mg) — helps balance sodium and supports muscle function

Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.

Instructions

Follow the steps to see at a glance when and how each ingredient is used.

💡Swipe left/right or use arrow keys (←, →) to navigate
STEP 01 / 06
17%
Tofu Steak with Curry Sauce step 1🔍
STEP 01

Cut the tofu 2cm thick and cut out with a round mold.

🍳Active ingredients(1)
🍲Tofu(67g)🔪 Prep
⏱️ Waiting ingredients:Cooking Oil
Tofu Steak with Curry Sauce step 2🔍
STEP 02

Cube the prepared vegetables small and lightly stir-fry in a pan.

🍳Active ingredients(6)
🥒Zucchini(17g)🥘 Stir-fry
🍄Button Mushroom(33g)🥘 Stir-fry
🍆Eggplant(17g)🥘 Stir-fry
🫑Bell Pepper(17g)🥘 Stir-fry
🍎Apple(50g)🥘 Stir-fry
🫒Cooking Oil(2g)🍳 Pan-fry
Tofu Steak with Curry Sauce step 3🔍
STEP 03

Mix water and curry powder and boil, add potato and boil, and once the potato is nearly cooked, add the remaining vegetables and boil.

🍳Active ingredients(6)
🥒Zucchini(17g)🍲 Boil
🍄Button Mushroom(33g)🍲 Boil
🍆Eggplant(17g)🍲 Boil
🫑Bell Pepper(17g)🍲 Boil
🥔Potato(33g)🍲 Boil
🍛Curry Powder(10g)🍲 Boil
Tofu Steak with Curry Sauce step 4🔍
STEP 04

Mix water and starch to adjust the thickness of the curry sauce from 3.

🍳Active ingredients(1)
Starch Powder(5g)🥗 Toss & mix
Tofu Steak with Curry Sauce step 5🔍
STEP 05

Pan-fry the tofu in a heated pan until golden.

🍳Active ingredients(1)
🍲Tofu(67g)🍳 Pan-fry
Tofu Steak with Curry Sauce step 6🔍
STEP 06

Drizzle the prepared sauce over the tofu steak.

🍳Active ingredients(1)
🍲Tofu(67g)➕ Add in