indianEasyveganvegetariangluten freedairy free
Baingan Tofu Curry
RATING
0.0/5
TASTE SCORE
8/10
A light yet flavorful Indian curry where tender eggplant and protein-rich tofu are simmered in a simple onion-tomato masala. Perfect for a healthy, low-calorie dinner that supports a heart-healthy diet.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
171
171
CALORIES · 1 SERVING
Protein7g · 16%
Carbs14g · 33%
Fat11g · 58%
Fiber5g
Sugar7g
Saturated fat1g
Cholesterol0mg
Sodium20mg
Potassium544mg
Phosphorus118mg
METHOD · 7 STEPS
Prepare the tofu and eggplant.
- Press the tofu block for 10 minutes to remove excess water, then cut into 1-inch cubes.
- Wash the eggplant and cut it into 1-inch cubes.
- Finely chop the onion and puree the tomatoes.
TIPPressing the tofu is crucial for a firm texture and helps it brown nicely.Sauté the tofu and eggplant.
- Heat 1 tbsp of mustard oil in a non-stick pan over medium-high heat.
- Add the tofu cubes and pan-fry until golden brown on all sides. Remove and set aside.
- In the same pan, add the remaining 1 tbsp of oil. Add the eggplant cubes and cook until they are soft and lightly browned. Remove and set aside.
TIPCooking the tofu and eggplant separately ensures they are perfectly cooked and don't get mushy in the curry.Build the curry base.
- In the same pan, add the cumin seeds and let them splutter for about 30 seconds.
- Add the chopped onions and sauté until they turn translucent, about 3-4 minutes.
- Add the ginger-garlic paste and cook for another minute until the raw smell disappears.
Cook the masala.
- Add the tomato puree, turmeric powder, coriander powder, red chili powder, and salt.
- Mix well and cook the masala on medium-low heat until the oil starts to separate from the sides, about 5-6 minutes.
TIPCooking the masala until oil separates is key to developing a deep, rich flavor for the curry.Simmer the curry.
- Add the sautéed eggplant and tofu back to the pan. Gently mix to coat them with the masala.
- Pour in 1 cup of hot water, stir, and bring the curry to a gentle simmer.
- Cover the pan and let it cook for 5-7 minutes, allowing the flavors to meld together.
Finish and serve.
- Turn off the heat. Stir in the garam masala.
- Garnish with freshly chopped coriander leaves.
Serve the curry hot.
Serve the Baingan Tofu Curry hot with roti or a small portion of brown rice for a complete, healthy meal.
PRO TIPS
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture without adding dairy, you can add 1 tablespoon of cashew paste along with the tomato puree.
- 2If you prefer a smokier flavor, you can roast the eggplant directly over a flame until the skin is charred, then peel and mash it before adding to the curry.
- 3Adjust the amount of water to achieve your desired gravy consistency. Add less for a thicker curry.
- 4Don't overcrowd the pan when sautéing the tofu and eggplant; cook them in batches if necessary for better browning.
- 5Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
QUESTIONS?
Frequently asked questions
Yes, this version of Baingan Tofu Curry is very healthy. It's low in calories and saturated fat, rich in plant-based protein from tofu, and provides dietary fiber from eggplant. It's an excellent choice for a heart-healthy or weight-management diet.
PAIRS WELL WITH
Complete meals featuring this recipe
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P 20gC 95gF 17g



