July is one of the happiest months when it comes to the plentiful array of produce available. So this seasonally-inspired recipe takes advantage of what you’ll typically find at the farmers’ market right now, including zucchini, organic corn-on-the-cob, grape tomatoes, shallots, and baby spinach. If you like, make swaps for what’s “hyperlocal” in your area, such as heirloom cherry tomatoes, purple scallions, or dark leafy greens grown at a nearby farm (or your own backyard garden!) rather than grape tomatoes, shallots, or baby spinach, respectively.
Ladle the saucy vegetable-centric curry over steamed whole grains of choice, like brown rice or quinoa or a blend, to round out the meal. Serve it as a vegan dinner that’ll please everyone–on Meatless Monday or any day. Simply grab a fork, chopsticks, or spork and slowly savor every flavorful, fragrant bite of comforting summertime goodness in a bowl. And if you need someone to help you finish the curry, invite me, pretty please!
Calories saved: 700
Why it’s better for you? Overflowing with seasonal produce and way, way less saturated fat
- 2 tablespoons grapeseed oil, divided
- 14 ounces extra-firm tofu, squeezed dry and cubed
- 1/3 cup unsweetened green tea
- 3 medium zucchini, sliced into 1/3-inch-thick coins
- 1 cup fresh organic yellow corn kernels (from 2 medium ears)
- 1 pint grape or cherry tomatoes
- 2 large shallots, thinly sliced
- 4 cups packed fresh baby spinach
- 1 recipe Coconut Curry Sauce (see below)
- 1/4 cup toasted coconut chips or roasted peanuts
- 1/4 cup fresh cilantro leaves
- Heat 1 tablespoon of the oil in a well-seasoned wok or extra-large, deep, (PFOA-free) nonstick skillet over medium-high heat. Sauté the tofu until golden brown on all sides, about 8 minutes. Transfer to a plate and set aside.
- Heat the tea and the remaining 1 tablespoon oil in the wok or skillet over medium-high heat. Add the zucchini and corn and cook while stirring for 3 minutes. Add the tomato and shallots and cook while stirring until all vegetables are cooked through and begin to caramelize, about 7 more minutes.
- Add the spinach and tofu and stir to evenly combine, about 1 minute. Add the curry-coconut sauce and stir until sauce slightly thickens, about 1 minute.
- Sprinkle with the coconut chips and cilantro.
Per serving: 350 calories, 18g total fat, 6g saturated fat, 0g trans fat, 0mg cholesterol, 820mg sodium, 37g total carbohydrate, 7g dietary fiber, 18g sugars, 16g protein
COCONUT CURRY SAUCE: Whisk together 3/4 cup light organic coconut milk ~ 3 tablespoons naturally brewed tamari soy sauce ~ 2 tablespoons coconut nectar (or honey) ~ 1 tablespoon rice vinegar ~ 2 teaspoons organic cornstarch ~ 1 1/2 teaspoons grated fresh gingerroot ~ 1 teaspoon hot Madras curry powder. This sauce can be made in advance and chilled. Bring to room temperature and whisk before use.
The “Before” Version
coconut curry vegetables (entrée) @ PF Changs
Stir-fried vegetables, crispy silken tofu and peanuts in a mild curry powder and coconut milk sauce. Recipe not available.
Per serving: 1050 calories, 77g total fat, 24g saturated fat, 1220mg sodium, 47g total carbohydrate, 11g dietary fiber, 43g protein
- For the best flavors and colors, use produce that’s fully-ripened in peak season when possible
- Focus on balancing taste, such as using both sweet (i.e. coconut nectar) and salty (i.e. tamari)
- Finish with a pop of crunch to contrast creaminess, such as coconut chips or peanuts
The Recipe ReDux theme this month is “Fresh from the Garden”—so this seasonal dish is a natural fit.