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Kale Stir Fry with Crispy Curried Tofu⏱ 25 min total
Recipes

Kale Stir Fry with Crispy Curried Tofu

Per 1 serving · 405 g · 10 ingredients

Calories
428
21%
of a 2,000 cal day
  • Protein
    24g
    21% of calories
  • Carbs
    65g
    55% of calories
  • Fat
    12g
    24% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Kale Stir Fry with Crispy Curried Tofu (405 g) has 428 calories, with 24 g of protein, 65 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (49% DV), dietary fiber (27% DV) and Vitamin A (77% DV). Keep an eye on sodium, which provides 89% of the daily value.

Per 100 g
106cal
low energy density
Protein per 100 cal
5.7g
Net carbs
57g
carbs minus fiber
Fiber
7.7g
8.4 g sugar

High in

20%+ of the daily value

  • Protein49%
  • Dietary fiber27%
  • Vitamin A77%
  • Vitamin C160%
  • Vitamin K438%
  • Thiamine44%

Good source of

10–19% of the daily value

  • Vitamin E18%
  • Choline11%

Watch

20%+ of the daily value

  • Sodium89%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min
  1. 1

    Press the tofu to remove excess moisture using a tofu press or by wrapping it in paper towels with a heavy frying pan on top for about 10 minutes.

  2. 2

    Cut the tofu into 1-inch cubes. Mix the curry powder with a third of the soy sauce to form a paste, then coat the tofu cubes with the paste and set aside.

  3. 3

    Cook the noodles according to package instructions. Meanwhile, slice the carrot, peel and mince the ginger and garlic, and slice the cabbage and kale into thin strips.

  4. 4

    Divide oil between two frying pans over high heat.

  5. 5

    In the first pan, cook the tofu until golden brown on all sides, turning frequently.

  6. 6

    In the second pan, add garlic and ginger, cooking for 1 minute. Add kale and cabbage, cooking for 2-3 minutes until they begin to wilt. Stir in the carrot and remaining soy sauce, cooking for another 2 minutes.

  7. 7

    Serve the vegetables over the cooked noodles and top with the crispy tofu. Enjoy immediately.

Vitamins & minerals

Amounts for 1 serving (405 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A694 μg
77%
Vitamin C144 mg
160%
Vitamin D0 μg
0%
Vitamin E3 mg
18%
Vitamin K525 μg
438%
Thiamine1 mg
44%
Riboflavin (B2)0.4 mg
31%
Niacin5 mg
29%
Vitamin B61 mg
53%
Folate (B9)179 μg
45%
Vitamin B120 μg
0%
Pantothenic acid1 mg
22%
Choline62 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium398 mg
40%
Iron6 mg
76%
Potassium1,088 mg
23%
Magnesium160 mg
38%
Phosphorus416 mg
59%
Zinc3 mg
25%
Copper1 mg
153%
Manganese2 mg
102%
Selenium12 μg
23%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,288 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene7,658 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene21 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch1 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 428 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 81min
    Walking (3.5 mph)
  • 51min
    Cycling (moderate)
  • 36min
    Running (6 mph)
  • 60min
    Swimming laps

Common questions

How many calories are in Kale Stir Fry with Crispy Curried Tofu?

One serving of Kale Stir Fry with Crispy Curried Tofu (1 serving) has 428 calories, which works out to 106 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Kale Stir Fry with Crispy Curried Tofu high in protein?

It provides a solid 24 g of protein per serving (49% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Kale Stir Fry with Crispy Curried Tofu keto-friendly?

It is hard to fit into a strict keto diet. One serving has 57 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Kale Stir Fry with Crispy Curried Tofu?

2050 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Kale Stir Fry with Crispy Curried Tofu?

8.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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