Thai Green Curry Soup with Tofu and Green Vegetables
This Thai Green Curry Soup with Tofu and Green Vegetables is a vibrant and satisfying dish that's vegan, gluten-free, and heart-healthy. Packed with fresh vegetables, tofu, and creamy coconut milk, it’s a perfect quick meal that brings bold Southeast Asian flavours to your table.
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Fiber
- Plant-Based
- Vegan
- Vegetarian
Why Diabetes Friendly?
- Balanced Carbohydrates: Contains low-carb, non-starchy vegetables like zucchini and bok choy, which help stabilize blood sugar.
- High in Fiber: Vegetables and tofu provide fiber to aid digestion and slow glucose absorption.
- Plant-Based Protein: Tofu adds protein, promoting satiety and preventing blood sugar spikes.
- Low-Sodium Adjustments: Using low-sodium broth and soy sauce makes it a heart-healthy option.
- Healthy Fats: Light coconut milk adds richness without excessive saturated fat.
Advertisement
Equipment
- Large pot
Ingredients
- olive oil 1 tbsp
- onion (medium, diced) 1
- garlic (minced) 2 cloves
- ginger (fresh, grated) 1 tbsp
- Thai green curry paste 2 tbsp
- coconut milk (light ) 400 ml
- vegetable broth (low-sodium) 3 cups
- snap peas (trimmed) 1 cup
- zucchini (medium, sliced into half moons) 1
- red bell pepper (thinly sliced) 1
- Bok choy (chopped) 2 cups
- tofu ( firm, drained, pressed, and cubed) 14 oz
- soy sauce (low-sodium) 1 tbsp
- lime (juiced) 1
- basil (or cilantro leaves for garnish) 1 handful
Advertisement
Cooking Tips
- Tofu Prep: Press and drain tofu thoroughly to improve its texture and prevent sogginess.
- Adjust Spice Levels: Add extra curry paste or a pinch of chili flakes if you like more heat.
- Vegetable Variations: Swap in green beans, broccoli, or kale for variety or to use what’s available.
- Broth Balance: Use a mix of broth and coconut milk to balance creaminess and keep it light.
- Gluten-Free Option: Replace soy sauce with tamari or coconut aminos to keep the recipe gluten-free.
- Leftovers: Store in the fridge for up to 3 days. Reheat gently to avoid overcooking the vegetables.
Advertisement
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until soft and translucent.1 tbsp olive oil, 1 onion
- Stir in the garlic and ginger, cooking for another 1-2 minutes until fragrant.2 cloves garlic, 1 tbsp ginger
- Add the Thai green curry paste and cook for 1 minute, stirring to release the flavors.2 tbsp Thai green curry paste
- Pour in the light coconut milk and vegetable broth. Stir well to combine and bring to a gentle simmer.400 ml coconut milk, 3 cups vegetable broth
- Add the snap peas and zucchini to the pot. Cook for 3-4 minutes to allow them to start tenderizing.1 cup snap peas, 1 zucchini
- Add the red bell pepper, baby Bok choy, and cubed tofu. Let the soup simmer for an additional 3-4 minutes until the vegetables are tender-crisp and the tofu is heated through. Stir in the soy sauce or tamari and fresh lime juice. Taste and adjust seasonings as needed.1 red bell pepper, 2 cups Bok choy, 14 oz tofu, 1 tbsp soy sauce, 1 lime
- Ladle the soup into bowls and garnish with fresh basil or cilantro.1 handful basil
Advertisement
FAQ
Can I use other proteins?
Yes, replace tofu with chickpeas, tempeh, or shredded chicken if preferred.What type of curry paste should I use?
Use a Thai green curry paste that aligns with your spice tolerance; check for vegan and gluten-free labels if needed.Can I freeze this soup?
Yes, but the texture of the tofu and vegetables may soften slightly upon reheating.Is this soup spicy?
It has a mild spice level from the curry paste, but you can adjust it to your taste.What pairs well with this soup?
Serve with jasmine rice, quinoa, or a side of crispy spring rolls for a complete meal.
Advertisement
Nutrition
Per serving
Calories: 257.6kcal
Carbohydrates: 19.3g
Fiber: 5g
Sugar: 7g
Fat: 14.5g
Saturated Fat: 6.9g
Trans Fat:
Protein: 12.7g
Nutrition Facts
Thai Green Curry Soup with Tofu and Green Vegetables
Serving Size
2.5 cups
Amount per Serving
Calories
257.6
% Daily Value*
Fat
14.5
g
22
%
Saturated Fat
6.9
g
43
%
Sodium
249.4
mg
11
%
Potassium
414
mg
12
%
Carbohydrates
19.3
g
6
%
Fiber
5
g
21
%
Sugar
7
g
8
%
Protein
12.7
g
25
%
Vitamin C
85.5
mg
104
%
Calcium
208.7
mg
21
%
Iron
2.8
mg
16
%
Magnesium
32.9
mg
8
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
Going to try this
Thanks
It’s such a great recipe I love it and is very healthy