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Nutritious Cauliflower-Crusted Katsu Curry with Grilled Tempeh
Try our Cauliflower-Crusted Katsu Curry featuring grilled tempeh for a nutritious twist on a comfort classic. Perfect for a healthy meal makeover!
Elevate your weeknight dinner routine with a healthy makeover of the beloved Katsu Curry. Traditionally a comfort food classic, this recipe substitutes the usual deep-fried cutlet and white rice with nutrient-rich alternatives that don't compromise on flavor. Our innovative version features a crispy cauliflower crust and lean, protein-packed grilled tempeh, offering a delightful twist that keeps your taste buds and body happy.
Cauliflower, a powerhouse of vitamins C and K, fiber, and antioxidants, serves as a low-carb base that's both satisfying and guilt-free. Meanwhile, tempeh, a fermented soybean product, is high in protein and probiotics, promoting gut health and making this dish suitable for both vegetarians and vegans. Pair these ingredients with an array of aromatic spices and fresh vegetables to create a meal that's not only delicious but also nourishing.
Recipe Overview
🌱 Vegan
Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins
Servings
4
Calories
450 kcal
per serving
Cuisine
Chinese
Try our Cauliflower-Crusted Katsu Curry featuring grilled tempeh for a nutritious twist on a comfort classic. Perfect for a healthy meal makeover!
Ingredients
- • cauliflower: 1 medium head, riced
- • tempeh: 14 oz, sliced
- • egg (or flax egg for vegan option): 1 large
- • almond flour: 1/2 cup
- • nutritional yeast: 2 tablespoons
- • curry powder: 2 teaspoons
- • salt: 1/2 teaspoon
- • black pepper: 1/4 teaspoon
- • olive oil: 2 tablespoons
- • onion: 1 medium, diced
- • carrot: 1 large, diced
- • bell pepper: 1 medium, diced
- • garlic: 3 cloves, minced
- • fresh ginger: 1 tablespoon, grated
- • coconut milk: 1 cup (full-fat or light)
- • low-sodium soy sauce: 2 tablespoons
- • vegetable broth: 1 cup
- • fresh cilantro: for garnish
- • lime: 1, cut into wedges
Instructions
- 1 Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
- 2 In a large bowl, combine the riced cauliflower, egg or flax egg, almond flour, nutritional yeast, curry powder, salt, and pepper. Mix well to form a dough-like consistency.
- 3 Spread the cauliflower mixture onto the prepared baking sheet to form a thin, even crust. Bake for 15-20 minutes, or until golden and firm.
- 4 While the crust bakes, heat a tablespoon of olive oil in a pan over medium heat. Add the tempeh slices and grill for about 4-5 minutes on each side until golden brown and crispy. Set aside.
- 5 In the same pan, add another tablespoon of olive oil. Sauté the onion, carrot, and bell pepper for 5-7 minutes until softened. Add the garlic and ginger, cooking for an additional minute.
- 6 Stir in coconut milk, soy sauce, and vegetable broth. Simmer for 10 minutes until the sauce thickens slightly.
- 7 Once the cauliflower crust is ready, remove it from the oven. Layer the grilled tempeh and vegetable curry sauce over the crust.
- 8 Garnish with fresh cilantro and serve with lime wedges on the side. Enjoy your healthy katsu curry!
Serving Suggestions
- • For a complete meal, pair this cauliflower-crusted katsu curry with a fresh green salad topped with a light vinaigrette. The crispness of the greens complements the rich flavors of the curry. A side of steamed broccoli or green beans can add extra fiber and nutrients, while a glass of unsweetened iced green tea can provide a refreshing and antioxidant-rich beverage pairing. For a more indulgent touch, consider making a simple cucumber and mint yogurt dip (or coconut yogurt for a vegan option) to balance the spices and add a cooling element to the meal.
Storage Tips
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To maintain the crispiness of the cauliflower crust, reheat in an oven or air fryer rather than a microwave. If you prefer to freeze leftovers, do so without the sauce, as freezing may alter the texture of the coconut milk. To reheat, thaw in the refrigerator overnight and then warm in the oven until heated through.
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