Diabetes Blogs

Meatless Monday...Tofu Thai Curry

I have been participating in Meatless Monday for a few years now. Meatless Monday is a a nationwide initiative to reduce meat consumption and encourage a plant based diet for its health benefits. Essentially it means that you do not consume meat on Mondays. Check out www.meatlessmonday.com for more information.

It's has been fun experimenting with different meals and recipes and I encourage you to join me as well! Make sure to include a good source of protein into each meal to feel full/satisfied. I tend to use beans, higher protein grains, cheese, yogurt, milk, tofu/tempeh, and nuts and seeds to get enough protein!

I absolutely love Thai cusiine. This curry is simple to make and tastes wonderful. Its not as rich and creamy as when you order it out, but it is packed with vegetables, whole grains, and is tasty... the most important part. I like my curry spicy, but feel free to season to your taste (omit cayenne pepper, use less curry pase). Tofu has a fairly bland flavor on its own, so it should be seasoned before cooking. The tofu simmers with the sauce allowing it to pick up the flavor of the curry and coconut milk. 


Rice is not off limits with Diabetes, but portion control is key. 1/3 of a cup of rice =15 g carbohydrates, so for most people under 1 cup of rice would be a good portion. Selecting brown rice (whole grain) is encouraged because it contains fiber. We don't metabolize fiber and therefore does not turn to glucose after eating making it a better choice for blood sugar control. 

Tofu Thai Curry

Serves 6



1 1/2 cups of brown jasmine rice

3 cups water

1 tsp canola oil

1 tsp minced garlic

1/2 cup sweet onion, diced

1/2 cup celery, sliced

2 whole carrots, peeled and sliced

2 packages tofu, cut into 1 inch cubes

2 cans coconut milk

1 Tbsp Thai red curry paste

Cayenne pepper, to taste

1 Tbsp fish sauce (optional) 

1 cup mushrooms, sliced

1 cup peapods

3 cups frozen stirfry vegetables

1/4 cup chopped cilantro

1/4 cup scallions, sliced into 2 inch pieces



1. Cook rice as directed. 

2. Heat large frying pan or wok over medium heat. Add garlic and onions and cook 2-3 minutes or until soft.

3. Add carrots and celery and cook for a 3-4 minutes, stirring occasionally.

4. Add tofu, coconut milk, curry paste, and fish sauce. Simmer covered for 5 minutes. Add mushrooms, peapods, and frozen vegetables and cook uncovered for 7-10 minutes, to desired thickness

5. Stir in cilantro and scallions. Serve curry over rice and enjoy 


Nutrition facts: 2/3 cups rice, 1 1/2 cup of vegetables, 4 oz tofu

350 calories, 47 g carbohydrates, 6 g fiber, 16 g protein, 11 g fat (5 g saturated)


Leftovers are great for lunch and I typically package them into singe servings as I am cleaning up to stay organized and save time during the week.


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