Name: Reduced Fat Thai Green Curry with Yogurt and Tofu
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 400 g extra firm tofu (drained, patted dry and sliced into 1-2cm batons ); 1 tbsp dark soy sauce (plus more to season, if desired + gluten free if required); 1 tbsp groundnut oil (or vegetable oil); 1 medium courgette (zucchini) (halved lengthways and sliced into half moons); 4 baby pak choi (cut in half); 100 g baby sweetcorn (halved lengthways); 50 g sugar snap peas; 1 large red pepper (deseeded and sliced); 60 g bamboo shoots; 2-3 tbsp good green curry paste (vegetarian if required) (using less/more depending on how strong you like it); 300 g naturally fat free yogurt ((double if leaving out coconut milk)); 300 g reduced-fat canned coconut milk ((or leave out and double yogurt quantity below)); 1/2 lime (juice); 1 pinch salt and pepper (if desired); 30 g cashew nuts (roughly chopped); 2 red chillis (thinly sliced)

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You'll love this gorgeous Thai green curry with yogurt instead of coconut milk. It's cream and delicious, and benefits from reduced fat content thanks to the use of fat-free yogurt.

a fork picking up vegetables from a Thai green curry in a decorative bowl with two bowls in the background.

There are so many ways you can enjoy yogurt – it is versatile, convenient and a great food staple for all the family.

an overhead view of a bowl of Thai green curry in a decorative blue and red bowl with cashew nuts strewn around the edges.

Yogurt also contains a range of nutrients important in a balanced diet and a healthy lifestyle.

While you might be used to having yogurt with your muesli, when's the last time you cooked with it?

a close up view of a Thai green curry in a decorative bowl.

Here's what to do to make this reduced-fat Thai green curry with yogurt - feeds four.

Ingredients

400 g (14.1 oz) extra firm tofu drained, patted dry and sliced into 1-2cm batons
1 tbsp dark soy sauce plus more to season, if desired + gluten free if required
1 tbsp groundnut oil or vegetable oil
1 medium courgette (zucchini) halved lengthways and sliced into half moons
4 baby pak choi cut in half
100 g (3.5 oz) baby sweetcorn halved lengthways
50 g (1.8 oz) sugar snap peas
1 large (1 ) red pepper deseeded and sliced
60 g (2.1 oz) bamboo shoots
2-3 tbsp good green curry paste (vegetarian if required) using less/more depending on how strong you like it
300 g (10.6 oz) naturally fat free yogurt (double if leaving out coconut milk)
300 g (10.6 oz) reduced-fat canned coconut milk (or leave out and double yogurt quantity below)
1/2 lime juice
1 pinch salt and pepper if desired
30 g (1.1 oz) cashew nuts roughly chopped
2 red chillis thinly sliced

Equipment

Instructions

Preheat the oven to 180C (160C fan-assisted).

Put the tofu in a bowl.

chopped slices of tofy in a clear mixing bowl surrounding by bowls of vegetables and ingredients.

Drizzle the tofu with the soy sauce.

chopped strips of tofu covered in soy sauce in a clear mixing bowl surrounded by chopped vegetables

Allow to soak in.

Transfer to a lightly greased baking sheet and bake for 15-20 until firm but not hard. Don't skip this stage - it makes the tofu flavourful and firm, so that it won't break down in your curry.

strips of soy sauce coated tofu laid out on a baking tray evely spaced.

Meanwhile, heat the oil in a large frying pan or wok until it’s smoking hot.

a black wok frying pan with oil in the bottom with glass mixing bowls of vegetables around the edges.

Add the courgette, bok choi, sweetcorn, sugar snap peas, red pepper and bamboo shoots.

a black wok filled with bok choi, sweetcorn, red pepper, bamboo, sugar snap peas and courgette with other vegtables on the table.

Stir fry for 2-3 minutes until start to just soften

a black wok filled with bok choi, sweetcorn, red pepper, bamboo, sugar snap peas and courgette

Add the green curry paste, yogurt and coconut milk (if using) and stir through.

Warm but don't allow to boil as this could cause the sauce to split.

a black wok filled with bok choi, sweetcorn, red pepper, bamboo, sugar snap peas and courgette cooked in a yogurt curry sauce.

Add the baked tofu.

a black wok filled with bok choi, sweetcorn, red pepper, bamboo, sugar snap peas and courgette in a yogurt curry sauce topped with fried tofu.

Stir through.

a black wok filled with bok choi, sweetcorn, red pepper, bamboo, sugar snap peas, courgette and tofu in a yogurt curry sauce.

Add the lime juice, taste and season with salt and pepper, if necessary.

Serve to bowls.

thai green curry in a small decorative bowl on a green background

Garnish with the cashew nuts and sliced chillies.

thai green curry in a small decorative bowl on a green background with a fork at teh forefront holding tofu, peppers and courgette.

What do you think of this reduced fat Thai green curry? How does it compare to versions you've tried before?

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5 from 1 vote

Reduced Fat Thai Green Curry with Yogurt and Tofu

You'll love this gorgeous Thai green curry with yogurt instead of coconut milk. It's cream and delicious, and benefits from reduced fat content thanks to the use of fat-free yogurt.

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

Course: Spicy mains

Cuisine: Thai

Diet: Gluten Free, Vegetarian

Servings: 4 bowls

Author: Emily Leary

Ingredients

400 g (14.1 oz) extra firm tofu drained, patted dry and sliced into 1-2cm batons
1 tbsp dark soy sauce plus more to season, if desired + gluten free if required
1 tbsp groundnut oil or vegetable oil
1 medium courgette (zucchini) halved lengthways and sliced into half moons
4 baby pak choi cut in half
100 g (3.5 oz) baby sweetcorn halved lengthways
50 g (1.8 oz) sugar snap peas
1 large (1 ) red pepper deseeded and sliced
60 g (2.1 oz) bamboo shoots
2-3 tbsp good green curry paste (vegetarian if required) using less/more depending on how strong you like it
300 g (10.6 oz) naturally fat free yogurt (double if leaving out coconut milk)
300 g (10.6 oz) reduced-fat canned coconut milk (or leave out and double yogurt quantity below)
1/2 lime juice
1 pinch salt and pepper if desired
30 g (1.1 oz) cashew nuts roughly chopped
2 red chillis thinly sliced

Equipment

Instructions

Preheat the oven to 180C (160C fan-assisted).
Put the tofu in a bowl. Drizzle the tofu with the soy sauce and allow to soak in.
Transfer to a lightly greased baking sheet and bake for 15-20 until firm but not hard. Don't skip this stage - it makes the tofu flavourful and firm, so that it won't break down in your curry.
Meanwhile, heat the oil in a large frying pan or wok until it’s smoking hot, then add the courgette, bok choi, sweetcorn, sugar snap peas, red pepper and bamboo shoots. Stir fry for 2-3 minutes until start to just soften
Add the green curry paste, yogurt and coconut milk (if using), otherwise and stir through. Warm but don't allow to boil as this could cause the sauce to split.
When the tofu has baked, add and stir through.
Add the lime juice, taste and season with salt and pepper, if necessary.
Serve to bowls, garnished with the cashew nuts and sliced chillies.

Video

Notes

As soon as the curry is cool, place any leftovers in an airtight container and store in the fridge, where it should keep for a couple of days. When reheating, do so gently over a low heat so as to avoid splitting the sauce.

Nutrition

* Note: nutritional information is estimated, based on publicly available data. Nutrient values may vary from those published. Information on this website should not be taken as medical advice. Cuisines identify the primary region of inspiration for a dish.

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