Tofu and Vegetable Curry
A creamy and fragrant coconut curry packed with pan-seared firm tofu and colorful vegetables. This healthy, protein-rich recipe is a modern take on Indian flavors, perfect for a satisfying weeknight dinner.
For 4 servings
Prepare the tofu and vegetables.
Press the tofu for at least 15 minutes to remove excess water, then cut it into 1-inch cubes. Chop the onion, bell pepper, carrots, and green beans. Puree the tomatoes in a blender.
TIPPressing the tofu is key to getting a firm, non-mushy texture that browns well.Pan-sear the tofu.
- Heat 1 tablespoon of coconut oil in a large pan or kadai over medium-high heat.
- Add the tofu cubes in a single layer, ensuring not to crowd the pan.
- Cook for 5-7 minutes, turning occasionally, until golden brown on all sides.
- Remove the tofu from the pan and set aside.
Build the curry base.
- In the same pan, add the remaining 1 tablespoon of oil.
- Add the chopped onion and sauté for 3-4 minutes until soft and translucent.
- Stir in the ginger-garlic paste and cook for another minute until the raw smell is gone.
Add spices and tomatoes.
- Lower the heat and add the turmeric, red chili powder, coriander powder, and cumin powder.
- Stir for 30 seconds until fragrant.
- Pour in the tomato puree, mix well, and cook for 4-5 minutes until the mixture thickens and oil starts to separate at the edges.
TIPCooking the spices in oil blooms their flavor, making the curry more aromatic.Cook the vegetables and simmer the curry.
- Add the carrots, red bell pepper, and green beans to the pan. Sauté for 2-3 minutes.
- Pour in the light coconut milk and water. Add the salt and frozen green peas.
- Bring the curry to a gentle simmer and cook for 5-7 minutes, until the vegetables are tender-crisp.
Combine and finish the curry.
- Gently add the pan-seared tofu back into the curry.
- Simmer for another 2-3 minutes to allow the tofu to absorb the flavors.
- Turn off the heat. Stir in the garam masala and fresh lemon juice.
Garnish and serve.
Garnish with freshly chopped coriander leaves. Serve hot with quinoa, brown rice, or rotis.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For even more protein, you can add a cup of boiled chickpeas along with the vegetables.
- 2Don't overcook the vegetables; they should retain a slight crunch for the best texture.
- 3If you prefer a richer curry, use full-fat coconut milk instead of light.
- 4This curry stores well in the refrigerator for up to 3 days, making it great for meal prep.
- 5To save time, use a bag of pre-chopped mixed vegetables.
Adapt it for your goals.
Healthy
To reduce fat, you can bake or air-fry the tofu instead of pan-searing it in oil.
high proteinHigh protein
Add 1/2 cup of red lentils along with the coconut milk and water; they will dissolve and thicken the curry while boosting protein.
kid friendlyKid friendly
Omit the red chili powder and add a teaspoon of sugar or maple syrup to balance the flavors for a milder, slightly sweeter curry.
quickQuick
Use a can of diced tomatoes instead of pureeing fresh ones and use a bag of frozen mixed vegetables to cut down on prep time.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu provides a complete protein with all essential amino acids, supporting muscle repair, growth, and overall body function.
Rich in Fiber
The generous amount of vegetables like carrots, beans, and peas contributes significant dietary fiber, which aids digestion and promotes gut health.
Packed with Vitamins and Minerals
Colorful vegetables offer a wide range of essential nutrients, including Vitamin A from carrots, Vitamin C from bell peppers, and iron from peas.
Contains Healthy Fats
Coconut oil and coconut milk provide medium-chain triglycerides (MCTs), a type of fat that can be a source of quick energy.
Frequently asked questions
Yes, this curry is very healthy. It's packed with plant-based protein from tofu, fiber from a variety of vegetables, and healthy fats from coconut oil. It's a well-balanced and nutritious meal.