Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 320 g | Sweet, Astringent · Cooling |
 White mushrooms, sliced | 340 g | Sweet, Astringent · Cooling |
 Fresh coconut, grated | 140 g | Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh basil | 18 g | Pungent · Heating |
 Coconut oil | 18 g | Sweet · Cooling |
 Fresh ginger | 7 g | Pungent · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 620 g | Whole culinary ingredient |
Step-by-Step Preparation
- Blend the fresh coconut with half the water and strain or leave it fine-textured for a rustic coconut base.
- Warm the coconut oil and bloom the ginger and coriander.
- Add the cubed firm tofu and sliced white mushrooms with the turmeric and fresh basil; turn for two minutes.
- Pour in the coconut mixture and remaining water, add rock salt, and simmer gently until everything is tender.
- Keep the final boil brief so the coconut sauce stays smooth, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original Southeast Asian coconut-curry adaptation)
Tofu Mushroom Coconut Curry uses freshly blended coconut for a warm, dairy-free curry. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Tofu Mushroom Coconut Curry
| Nutrient | Per 100g | Per Serving (1 serving (368g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 310 kcal |
| Protein | 5.0 g | 18.5 g |
| Total Carbohydrates | 2.9 g | 10.6 g |
| Dietary Fiber | 2.2 g | 8.3 g |
| Total Sugars | 0.6 g | 2.3 g |
| Total Fat | 6.4 g | 23.7 g |
| Calcium | 159.6 mg | 588.1 mg |
| Iron | 1.04 mg | 3.82 mg |
| Magnesium | 22.4 mg | 82.7 mg |
| Phosphorus | 74.4 mg | 274.3 mg |
| Potassium | 170 mg | 628 mg |
| Sodium | 140 mg | 516 mg |
| Zinc | 0.52 mg | 1.91 mg |
| Copper | 0.16 mg | 0.58 mg |
| Manganese | 0.34 mg | 1.25 mg |
| Selenium | 4.8 µg | 17.8 µg |
| Vitamin C | 0.7 mg | 2.4 mg |
| Vitamin A (RAE) | 3.2 µg | 11.9 µg |
| Vitamin E | 0.09 mg | 0.34 mg |
| Vitamin K | 8.0 µg | 29.5 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.31 mg | 1.15 mg |
| Vitamin B6 | 0.06 mg | 0.20 mg |
| Folate (DFE) | 9.7 µg | 35.7 µg |
| Choline | 1.5 mg | 5.5 mg |
