Low-GI Penang Curry with Tofu and Pineapple

Transport your tastebuds with this vibrant Low-GI Penang Curry with Tofu and Pineapple! Extra-firm tofu, crisp broccoli, carrots, and shredded cabbage are simmered in a creamy red curry and peanut butter sauce, balanced by sweet pineapple chunks, fresh lime juice, and Thai basil.

Ready in just 35 minutes, this low-carb Southeast Asian classic replaces traditional jasmine rice with zero-calorie Shirataki rice. Packing 12g of plant protein and only 6g of carbs, it offers a rich, satisfying feast tailored for insulin resistance and blood sugar control.

Glycemic Index Profile

Synergistic Effect

Combining low-GI non-starchy vegetables and tofu with healthy fats from coconut milk and peanut butter cushions the natural fruit sugars in pineapple. Served over zero-glycemic Shirataki rice, this curry delivers big flavor without triggering a glucose spike.

Print Recipe

Low-GI Penang Curry with Tofu and Pineapple

Courses: Dinner

Total Time 35 mins

Servings: 4 Calories: 344

Description

Enjoy Low-GI Penang Curry with Tofu and Pineapple! Made with crisp vegetables, extra-firm tofu, tropical pineapple, and zero-calorie Shirataki rice. Formulated for insulin resistance, PCOS, and steady energy.

Ingredients

Servings

• 414 ml can of light coconut milk
• 1 T red curry paste, or more for spicier sauce
• 1 T natural peanut butter
• 2 t gluten-free Asian fish sauce
• 1 T honey
• ½ t sea salt
• 1 carrot, sliced into thin half moons
• 1 cup shredded red or green cabbage
• ½ yellow onion, thinly sliced
• 2 cups broccoli florets
• 340 g extra-firm tofu, drained, liquid pressed out, and cut into 1-inch cubes
• ½ fresh pineapple, cut into bite-sized pieces, or 2 cups canned pineapple chunks, drained (480 ml)
• Juice of 1 large lime
• ½ cup Thai basil leaves
• 1 tomato,cut into 8 wedges
• 800 g Shirataki rice

Instructions

1. In a large high-sided pan, whisk together coconut milk, red curry paste, peanut butter, Asian fish sauce, honey and sea salt. Bring mixture to a simmer on medium heat, whisking until curry paste and peanut butter are blended in. Add carrot, cabbage, onion and broccoli. Cook for about 3 minutes or until veggies start to soften. Add tofu and pineapple and cook until heated through, about 3 minutes. Stir in lime juice, basil leaves and tomato.
2. Serve over hot Shirataki rice.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 344kcal

% Daily Value *

Total Fat 15g24%

Saturated Fat 7g35%

Cholesterol 2mg1%

Sodium 670mg28%

Potassium 912mg27%

Total Carbohydrate 37g13%

Dietary Fiber 6g24%

Sugars 21g

Protein 12g24%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

This Malaysian curry is absolutely delicious - We shredded all the veggies in a food processor and opted for Shirataki noodles instead of rice. The portion is big and the flavor is tropical while still leaving you feeling healthy.

Keywords: low gi penang curry tofu pineapple, insulin smart tofu curry, shirataki rice thai curry, pcos friendly vegan curry, low carb penang curry with pineapple, blood sugar friendly tofu recipes