Vegan Thai Green Curry (oil and gluten free)

Thai Green Curries are one of life’s huge pleasures. If you are watching your macros, then because they are usually made with flavour in mind, the curries are not the best for an elite athlete like myself (ahem).

With some simple tweaking though, we can turn this into a nutritional powerhouse that both tastes amazing and is loaded with nutrient dense whole foods. What this recipe lacks in authenticity, it more than makes up for in taste.

Because you will not be using oil, your calories will come from nutrient dense forms of whole foods instead. The fat is from light coconut milk, but if fat and calories are not a major concern of yours, you can certainly use full fat coconut milk, replace the water in the paste with oil and fry the veg in oil, but if like me, you are trying to cut out processed foods and oils then give it a go, you will be amazed at how good it still tastes. The protein is from good old tofu and if soy is a concern, a couple of cans of chickpeas will do the trick. I have also opted for brown rice, which supplies a slower release of energy to the blood sugar spiking white rice.

You can add anything to this you want as an optional extra, but the 3 I would definitely go with is some fresh coriander, a wedge of lime and some thinly sliced green chillis.


Serves 4

Nutritional Information (including rice):

  • Calories = 689
  • Protein = 30.7g
  • Fat = 20.7g
  • Saturated Fat = 8.5g
  • Carbohydrate = 62.6g
  • Cholesterol = 0g


  • 2 cups dried brown rice
  • 500g firm tofu, drained and pressed (for at least 15 minutes)
  • 1 large carrot, julienned into thin slices
  • 1 red pepper (capsicum), cut into thin slices
  • 200g flat green beans, ends trimmed and sliced into thin slices
  • 6 spring onions, ends trimmed and washed
  • 1 small bunch coriander
  • 1 stalk lemongrass, ends trimmed and outer layer discarded
  • 1 green chilli pepper, chopped
  • 3 or 4 cloves garlic
  • thumbsized piece of ginger, peeled
  • 1 lime, juiced
  • 1 tablespoon soy sauce (or tamari if gluten free)
  • 1 tablespoon water (or oil if fat/calories are not a concern)
  • 400ml light coconut milk (or full fat if fat/calories are not a concern)
  • 1 cup homemade vegetable stock or water
  • Salt and pepper
  • optional: wedges of lime, fresh coriander, finely chopped chilli, bean sprouts

Cook it:

  1. Pre-heat your oven to 230 degrees Celsius, put a large pot of boiling water on a high heat and heat a large non-stick saute/casserole dish over a medium heat
  2. Get your brown rice into the boiling water, reduce to a simmer and leave for about 30 minutes, stirring regularly (or cook to package instructions)
  3. Lay the tofu on a tray lined with baking paper and bake in your oven for 10 minutes each side
  4. Meanwhile, add the green beans, peppers and carrots to your pre-heated pan and dry fry for 10 minutes, stirring regularly. If the veg starts to stick, add a tablespoon or 2 of water, but NOT TOO MUCH, you don’t want the veg boiling
  5. Add the spring onions, coriander, lemongrass, chilli pepper, garlic, lime, soy sauce/tamari and water (or oil if using) to a blender and blend until a thin(ish) paste is formed
  6. Once the veg has had 10 minutes of cooking, add the paste to the pan and stir to coat everything evenly.
  7. Pour in the coconut milk and stock/water and stir well. Cover, bring to a boil then lower the heat to a simmer and simmer for 15 minutes, stirring regularly
  8. Add the tofu, remove the cover and simmer for 10 minutes
  9. Season with salt and pepper, stir and assess if you have the right balance. If so….
  10. Serve with the brown rice and any optional extras you want
  11. Get it into ya!!


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