Tofu and Vegetable Panang Coconut Curry
Tofu and Vegetable Panang Coconut Curry balances creamy coconut richness with aromatic panang paste and bright makrut lime leaves. Tender broccoli, sweet red bell pepper, and carrots soak up the fragrant sauce, while fried tofu adds satisfying bite. It’s a comforting dinner perfect for weeknights or a casual gathering when you want bold Thai-inspired flavors.
- Prep20 mins
- Cook45 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tofu and Vegetable Panang Coconut Curry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 20 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 44
- Heart Health
- 39
- Metabolic
- 54
- Digestive
- 33
- Inflammatory
- 34
- Performance
- 51
- General Wellness
- 1
Combine water, brown rice, soy sauce, and salt in a rice cooker. Cover and cook following the manufacturer's instructions, about 35 minutes.
- 2
Heat vegetable oil in a wide skillet over medium heat. Add curry paste and cook, stirring, until fragrant, 1 to 2 minutes. Add coconut milk, fish sauce, white sugar, and lime leaves. Lower the heat to medium-low and simmer, covered, until the flavors meld, about 5 minutes. Stir in tofu, broccoli, red bell pepper, and carrots. Cook, stirring, until the vegetables are tender but not soft, 1 to 2 minutes.
- 3
Serve the panang curry over brown rice.
- Calories 535.4 kcal High 27%
- Protein 14.92 g Good Source 30%
- Carbohydrate 101.19 g 37%
- Total Fat 10.65 g Moderate 14%
- Saturated Fat 2.62 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 805.49 mg High 35%
- Dietary Fiber 10.19 g Good Source 36%
- Total Sugars 18.45 g --
- Added Sugars 9.51 g Moderate 19%
- Calcium 238.49 mg Moderate 18%
- Iron 2.9 mg Moderate 16%
- Potassium 516.83 mg Moderate 11%
- Vitamin A 8.31 mcg Low Source 1%
- Vitamin C 25.0 mg Good Source 28%
- Vitamin D 1.08 mcg Low Source 5%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Soy 🌱
About This Recipe
Tofu and Vegetable Panang Coconut Curry is a Thai dinner recipe made with 14 ingredients. It takes about 1 hr 5 mins, serves 4, and is rated medium. Key ingredients include Broccoli Florets, Brown Rice, Coconut Milk, and Firm Tofu. Each serving provides about 535.4 kcal, and is a good source of protein.
Recipe Questions
- What is Tofu and Vegetable Panang Coconut Curry?
- It is a Thai curry recipe made with 14 ingredients, usually served for dinner or lunch.
- What is Tofu and Vegetable Panang Coconut Curry made of?
- The main ingredients are Broccoli Florets, Brown Rice, Coconut Milk, Firm Tofu, Fish Sauce. The full list of 14 is above.
- What goes well with Tofu and Vegetable Panang Coconut Curry?
- Explore these Thai side-dish recipes.
- How long does it take to make Tofu and Vegetable Panang Coconut Curry?
- About 1 hr 5 mins in total: 20 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 535.4 kcal. The full nutrition breakdown is above.
- Is Tofu and Vegetable Panang Coconut Curry easy to make?
- This recipe is rated medium, with 14 ingredients and 3 steps.
- Is Tofu and Vegetable Panang Coconut Curry healthy?
- Tofu and Vegetable Panang Coconut Curry has an easyChef Pro health score of 50/100. Per serving, it provides 535.4 calories and 14.92 g of protein, or 30% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 805.49 mg (35% of the Daily Value), saturated fat at 2.62 g (13% of the Daily Value) and added sugars at 9.51 g (19% of the Daily Value). It contains Fish and Soy, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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