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Thai Tofu with Zucchini, Red Bell Pepper, and Lime

Thai Tofu with Zucchini, Red Bell Pepper, and Lime

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  • 2 tablespoons peanut oil, divided
  • 1 12-ounce package extra-firm tofu, drained, patted dry, cut into 1/2-inch cubes
  • 1 pound yellow and/or green zucchini, cut into 1/2-inch cubes
  • 1 large red bell pepper, diced
  • 1 tablespoon minced peeled fresh ginger
  • 1 1/3 cups canned unsweetened coconut milk
  • 3 tablespoons (or more) fresh lime juice
  • 1 1/2 tablespoons soy sauce
  • 3/4 teaspoon Thai red curry paste
  • 1/2 cup sliced fresh basil, divided

Recipe Preparation

  • Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add tofu; sauté until golden, about 4 minutes. Transfer tofu to bowl. Add remaining 1 tablespoon oil, then zucchini and bell pepper to skillet; sauté until beginning to soften, about 4 minutes. Return tofu to skillet. Add ginger; stir 30 seconds. Add coconut milk, 3 tablespoons lime juice, soy sauce, and curry paste; stir to dissolve curry paste. Simmer until sauce thickens, about 6 minutes. Season with salt and more lime juice, if desired. Stir in half of basil. Sprinkle with remaining basil; serve.

Recipe by The Bon Appétit Test Kitchen,Reviews Section

Thai Tofu Zoodle Soup

This super healthy Thai tofu zoodle soup is filled with a rainbow of veggies and spicy red curry flavor. It’s the perfect way to hit refresh on your week!

Can I tell you what’s hilarious?

Listening to my mother and my mother-in-law trade weight loss tips. They both came over this past weekend to see Remy before we whisk her away for a week on vacation and it was entertainment.

My mom is all about watching trendy pop science-y stuff on the news and then relaying it to everyone she sees as if it is actually evidence-based fact and not just hyped up garbage, so she was spouting the benefits of “slow burn” exercises, which from what I could tell translates to pilates but with very very small, barely discernible pulsing movements.

My mother-in-law, on the other hand, is much more back to basics about it so she was demonstrating planks on my living room floor and teaching my mother how to make cauliflower rice.

Then after discussing their low/no carb diets at length, they had tortellini for dinner and chocolate chip cookies for dessert.

I’m pretty sure the true secret to weight management is to ascribe to some sort of dietary plan that you can actually maintain in the long term. And making sure the calories in are less than the calories out. It’s just simple math!

To that end, I’m all about moderation and sometimes that means swapping out your complex carbs for zucchini noodles. In most instances, I honestly don’t usually find that an acceptable substitution (when I want carbs, I want CARBS) but in the case of this Thai zoodle soup, it totally works. The soup is just so full of flavor from the curry paste and the panoply of veggies that the zucchini noodles are actually pleasantly subdued, really letting the other components shine. It’s a great healthier option for your weeknight meals,whether you’re on the low/no carb train or not.

Recipe Summary

  • 2 tablespoons peanut oil
  • 1 (16 ounce) package extra-firm tofu, cut into bite-sized cubes
  • 1 tablespoon minced fresh ginger root
  • 2 tablespoons red curry paste
  • 1 pound zucchini, diced
  • 1 red bell pepper, diced
  • 3 tablespoons lime juice
  • 3 tablespoons soy sauce
  • 2 tablespoons maple syrup
  • 1 (14 ounce) can coconut milk
  • ½ cup chopped fresh basil

Heat the peanut oil in a wok or large skillet over high heat. Add the tofu and stir-fry until golden brown. Remove the tofu and set aside, leaving the remaining oil in the wok.

Stir the ginger and curry paste into the hot oil for a few seconds until the curry paste is fragrant and the ginger begins to turn golden. Add the zucchini and bell pepper cook and stir for 1 minute. Pour in the lime juice, soy sauce, maple syrup, coconut milk, and tofu. Bring the coconut milk to a simmer, and cook a few minutes until the vegetables are tender and the tofu is hot. Stir in the chopped basil just before serving.

Vegan Red Thai Curry with Tofu

Looking for a hearty meal that doesn't take hours in the kitchen? This warm-your-insides vegan curry dish ticks all the boxes: Healthy, delicious, and ready in 20 minutes or less. Get creative with your favorite veggies, or add chicken if you're a meat eater. Either way, this quick comfort meal is sure to become a staple dinner during the cooler months.

Vegan Red Thai Curry with Tofu

Ready in: 20 Minutes or less • Makes 4 Servings

Tofu Marinade

  • 1 Tbsp coconut oil
  • 1 tsp red Thai curry paste (or curry of choice)
  • 2 tsps tamari (or soy sauce)
  • Juice of 1 lime
  • Salt and pepper, to taste
  • 1 cup extra firm tofu, cut into small cubes

Thai Curry

  • 1 Tbsp coconut oil
  • 1 medium onion, chopped
  • 1 tsp ginger, minced
  • 1 tsp garlic, minced
  • 2 stalks lemongrass or 2 tsps paste (optional)
  • 1 red bell pepper, chopped
  • 1 orange bell pepper, chopped
  • 1 zucchini, sliced
  • 2 -4 Tbsps red Thai curry paste (or curry of choice), more for additional flavor/spice
  • 1 13.5-fl-oz can full-fat coconut milk
  • 1 Tbsp lime juice
  • Brown rice or cauliflower rice, for serving
  • Garnishes: Chopped Thai basil leaves, green onion, fresh cilantro

1. Combine the first five ingredients in a large bowl and whisk well to make the tofu marinade. Add cubed tofu into the bowl with marinade and mix gently to ensure the tofu is well coated. Cover with cling wrap and transfer to the fridge.

2. In a large saucepan, fry onions, garlic, and ginger in 1 Tbsp coconut oil for 2-3 minutes until softened.

3. Add peppers and zucchini and sauté for 5-7 minutes until the vegetables are cooked, yet tender.

4. Mix in coconut milk, lime juice, curry paste, salt, pepper, and lemongrass, and simmer on medium heat for 5 minutes.

5. In the meantime, make rice as per package directions.

6. Take the tofu out of the fridge. Heat up 1 Tbsp coconut oil in a pan over high heat. When the pan is very hot, add tofu and fry for 3-5 minutes until brown and crispy. Toss tofu regularly to ensure all sides are crispy.

7. Remove the lemongrass stalks from the pot, if added.

Easy Tofu Pad Thai



  • 1 ½ tsp tamarind paste / concentrate* (or sub additional 1 Tbsp / 15 ml lime juice as recipe is written)
  • 1/3 cup coconut aminos (or sub half the amount with tamari or soy sauce and work your way up as it’s saltier)
  • 3 ½ Tbsp coconut sugar
  • 1 ½ tsp chili garlic sauce
  • 1 ½ Tbsp lime juice
  • 1-2 tsp Vegetarian Fish Sauce ( or store-bought // optional)


  • 1 Tbsp sesame oil (if avoiding oil, omit and use a nonstick pan)
  • 1 cup cubed extra firm tofu
  • 2 Thai red chilies (fresh or dried), chopped OR 1/2 tsp chili flakes (optional)
  • 2 cloves garlic, minced (2 cloves yield


FOR SERVING optional

  • Lime wedges
  • Bean sprouts
  • Peanut sauce
  • Shredded carrot
  • Cilantro
  • Sriracha or Chili Garlic Sauce (we like Huy Fong Foods brand)




Nutrition (1 of 4 servings)

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Thai Tofu with Zucchini, Red Bell Pepper, and Lime - Recipes

Dietary Tags: Dairy-free, Egg-free, Pescatarian


  • 2 limes, juice
  • 2 tbsp soy sauce
  • 2 tbsp brown sugar
  • 1 tbsp fish sauce
  • 1/4 tsp red pepper flakes
  • 1 tbsp sesame oil
  • 12 oz extra-firm tofu, cut into 3/4 inch cubes
  • 2 garlic cloves, minced
  • 1/2 red bell pepper, thinly sliced
  • 2 green onions, sliced
  • 1 cup bean sprouts
  • 3 large zucchini, julienned
  • 1/2 cup chopped peanuts
  • 2 tbsp chopped fresh cilantro


In a small bowl, whisk the lime juice, brown sugar, soy sauce, fish sauce and chili flakes. Set it aside.
In a large skillet, heat oil over medium-high heat. Add the tofu and cook, stirring often, until the tofu becomes golden on all sides. Remove the tofu from the skillet using a slotted spoon and drain the excess oil on some paper towels.
In the same skillet, add a little more oil if necessary and add the garlic, red bell pepper, green onions and bean sprouts. Cook until they begin to soften, about 2 or 3 minutes. Add the pad thai sauce, zoodles and half of the peanuts. Toss until everything is coated and the zoodles have softened slightly.
Serve immediately topped with crushed peanuts, fresh cilantro and a lime wedge or store in the refrigerator for up to 3 days.

Making a Balanced Vegan Thai Green Curry Meal

Overall this Thai green curry recipe is a balanced meal. There is a good mix of carbohydrates (potato), protein (tofu) and fats (coconut milk + tofu) along with vegetables. While I’ve purposely selected only green vegetables for this recipe, you can easily use whatever vegetables you enjoy or have on hand.

This Thai green curry can be served over rice or quinoa if you’re looking for extra carbohydrates or if you want a grain to soak up the curry sauce. However, the recipe doesn’t call for preparing rice because it already includes potatoes as a starch. I find the potatoes provide enough starch/ carbohydrates for my liking, but you can serve this however you will enjoy it best!

Note: this recipe has been updated to include tofu. The initial recipe did not contain tofu however, adding the tofu makes this a much more satisfying and well balanced meal (in my opinion). You could also include cooked chickpeas for additional protein and fiber if you like (or substitute out the tofu for chickpeas instead!).

Recipe Summary

  • 1 (8 ounce) container extra firm tofu, drained and sliced into large chunks
  • 1 zucchini, cut into large chunks
  • 1 red bell pepper, cut into large chunks
  • 10 large mushrooms
  • 2 tablespoons sriracha chili garlic sauce
  • ¼ cup soy sauce
  • 2 tablespoons sesame oil
  • ¼ cup diced onion
  • 1 jalapeno pepper, diced
  • ground black pepper to taste

Place tofu, zucchini, red bell pepper, and mushrooms in a bowl. Mix sriracha sauce, soy sauce, sesame oil, onion, jalapeno, and pepper in a small bowl, and pour over tofu and vegetables. Toss lightly to coat. Cover, and allow to marinate at least 1 hour in the refrigerator.

Preheat an outdoor grill for medium-high heat, and lightly oil the grate.

Thread tofu and vegetables on to skewers. Grill each skewer 10 minutes, or to desired doneness. Use any remaining marinade as a dipping sauce.

  • 1 package (14 ounces) firm tofu
  • 1 can (13.5 ounces) full-fat coconut milk
  • 2 tablespoons Thai red curry paste (*I recommend Thai Kitchen brand)
  • 2 tablespoons water
  • 1 tablespoon fish sauce (*I recommend Red Boat brand)
  • 2 kaffir lime leaves, torn (optional)
  • kosher salt + freshly ground black pepper
  • 2 tablespoons avocado or neutral high-heat oil, divided
  • 8 ounces (1/2 lb) French green beans, cut into 2-inch pieces
  • 1-inch knob of peeled fresh ginger, finely diced
  • 3 garlic cloves, finely diced
  • 1 small jalapeño pepper, seeded, and finely diced
  • 1/2 large yellow onion, julienned
  • 1 large red bell pepper, stemmed, seeded, and cut into 1/4-inch thick strips
  • juice of 1/2 lime, plus more lime wedges for serving
  • handful of cilantro leaves, roughly chopped, plus more for garnish
  • Thai basil leaves, for garnish (optional)
    1. Drain and press the tofu to remove excess moisture and water. Once pressed, slice the block into 1-inch cubes and pat with a clean kitchen linen or paper towel to absorb any excess moisture.
    2. Combine the coconut milk, red curry paste, and water in a medium saucepan. Bring to a boil, whisking the mixture until smooth. Reduce to low heat. Add the fish sauce and lime leaves. Simmer until thickened and slightly reduced, and keep warm while you prepare the tofu and vegetable mixture. Discard the lime leaves before using.
    3. While the sauce thickens, heat 1 tablespoon of oil in a large, non-stick skillet (12-inch diameter) over medium-high heat. Once the oil is hot, carefully add the tofu pieces and spread into a single layer, setting them apart slightly. Season with salt. Sear the tofu pieces for 1 to 2 minutes on each side, flipping until lightly golden on all sides. Transfer to a large plate and set aside.
    4. Add the remaining tablespoon of oil to the pan and increase to high heat. Add the green beans, a generous pinch of salt, and sauté for 3 to 4 minutes, tossing occasionally, until lightly blistered. Add the diced ginger, garlic, and jalapeño pepper and sauté for 30 to 45 seconds, stirring frequently, or until fragrant. Add the onion and red bell pepper to the pan, and cook for 3 to 4 minutes, tossing frequently, until the green beans are tender and the onion and bell pepper have softened.
    5. Add the tofu back into the pan and pour the warm curry sauce over the mixture, gently tossing the mixture. The sauce should sizzle as it hits the pan. Continue cooking until the tofu is heated through and the mixture has thickened. Stir in the juice of half a lime and the chopped cilantro. Season to taste with salt or fish sauce as needed.
    6. Serve the curry over steamed coconut rice (or steamed jasmine rice) with lime wedges for squeezing. Garnish with cilantro and Thai basil leaves, if using.

    The taste space

    I have written before about our Mixed Diet Relationship. Granted, while Rob is mostly vegan at home, there are still some other ingredients that have been earmarked for Rob. Slowly, they have been coming my way, though.

    There was a time, I did not like curry. Until we started experimenting at home and fell in love with dal bhat.

    Then there was kimchi, normally too spicy for me until I found a brand and recipe I really liked.

    Now, I can add Thai red curry paste to that list. In Toronto, Rob bought a (non-vegan) Thai curry paste and would constantly tell me how spicy it was. When we moved to Houston, we scoped out a vegan brand (Thai Kitchen). And let me tell you: it is not spicy at all. At all. Some may even consider it bland. However, for me, a world of opportunities has been re-awakened for my kitchen!

    This was actually my gateway curry.

    So easy, it is Heidi’s weeknight curry.

    Red thai curry paste infuses a coconut milk-based broth which is simmered with vegetables and tofu. Sadly, the vegetables look a tad plain a tad monochromatic in the white/green shades but they worked really well together. The cauliflower was firm, the asparagus tender crisp, the zucchini meltingly tender and soft cubes of tofu.

    I can’t wait to try it in other dishes. Do you have any favourite red curry recipes?

    This is my submission to Deb for this week’s Souper Sundays.

    Red Thai Curry with Asparagus, Zucchini and Tofu (Heidi’s Weeknight Curry)
    Adapted from Super Natural Every Day (original recipe here)

    1 tbsp olive oil
    1 onion, diced
    2 medium zucchinis, sliced and quartered
    1 cup (low-fat) coconut milk
    1 tbsp Thai red curry paste, or to taste (it will depend on your brand)
    12 asparagus spears (1 bunch, or 1 lb), cut into one inch pieces
    2 cups chopped cauliflower
    10 ounces firm tofu, diced small
    1/2 cup vegetable broth ( I substitute water with a dash of nutritional yeast)
    salt, to taste

    1. In a large soup pot over medium heat, heat oil. Once hot add the onions, sprinkle with salt and saute until softened, around 5 minutes. Stir in the zucchini and cook 2-3 minutes.

    2. Meanwhile, stir the curry paste into a portion of the coconut milk and stir until dissolved. Deglaze the pan by adding this mixture to the pot. Stir to coat the zucchini. Add remaining coconut milk.

    3. Stir in the asparagus, cauliflower and tofu. Stir to combine. Cover and bring to a boil. Allow to cook 3-5 minutes until the vegetables are crisp.

    4. Uncover, stir in the vegetable broth and allow to simmer until the vegetables are cooked to your liking, 3-5 minutes more. Season to taste. Serve with brown rice.

    Watch the video: Tento recept je prostě vynikající! Budete překvapeni, jak snadné a chutné to je # 94 (June 2022).