Tenderstem® broccoli, courgette and edamame green Thai curry

Tenderstem® broccoli, courgette and edamame green Thai curry

This classic Thai favourite is sure to please, combining a plethora of punchy flavours along with delicious veggies and tofu for an adventurous yet healthy dinner. This recipe was created by The Balanced Kitchen. It uses Frozen Tenderstem® broccoli, however you could also use traditional chilled Tenderstem® broccoli.

Preparation time

15 minutes

Cooking time

25 minutes

Serves

4

Nutritional information per serving

  • kcal 548
  • Fat 18.3 Medium
  • Saturates 7.9 High
  • Carbs 67.5
  • Sugars 6.7 Low
  • Fibre 9.4
  • Protein 23.7
  • Salt 1.1 Low

Method

  1. Rinse the rice and cook according to the pack instructions. Drain, keep warm and set aside.

  2. While the rice is cooking, add the curry paste ingredients to a food processor and blitz until you reach a grain-like texture.

  3. Squeeze out any excess moisture from the tofu, then cut into bite-sized cubes and place in a frying pan with the oil. Fry for around 5 minutes until golden on each side.

  4. Add the curry paste to the frying pan. Mix together with the tofu and fry for 2 minutes until fragrant.

  5. Add the coconut milk to the frying pan and stir well. Min in the courgette and cook on a low heat for a few minutes.

  6. Place the Tenderstem® broccoli and edamame beans in a pan and pour over boiling water until covered. Simmer on a medium heat for 2 minutes or until the vegetables are tender, then drain.

  7. Divide the rice between 4 bowls, top with the curry, Tenderstem® broccoli and edamame. Serve with the lime wedges, plus chilli flakes if you would like extra heat.

More ways to cook Tenderstem®

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.