Tofu and Vegetable Curry
A vibrant, homestyle Indian curry with golden pan-fried tofu and tender mixed vegetables simmered in a spiced onion-tomato gravy. The tofu soaks up the aromatic masala beautifully, giving you a protein-packed, comforting meal that comes together in under 40 minutes. Perfect with steamed rice or warm rotis.
For 4 servings
- prep · ~10 min
Press and cube the tofu.
Wrap the block of firm tofu in a clean kitchen towel. Place a light weight on top for 10 minutes to press out excess water. Unwrap and cut into 1-inch cubes.
- fry · ~8 min
Pan-fry the tofu until golden.
1.Heat 1 tbsp oil in a non-stick pan over medium heat.2.Add tofu cubes in a single layer and fry for 3-4 minutes until golden on the bottom.3.Flip gently and fry the other sides for another 3-4 minutes. Remove and set aside.TIPDon't overcrowd the pan — fry in batches if needed. Crispy edges make the curry much better. - saute · ~6 min
Cook the onion base.
1.Heat the remaining 1 tbsp oil in a kadai over medium heat.2.Add chopped onions and sauté until soft and translucent, about 4-5 minutes.3.Add ginger-garlic paste and slit green chili. Sauté for 1 minute until the raw smell disappears. - saute · ~7 min
Cook the masala with tomato puree.
1.Add turmeric powder, red chili powder, coriander powder, and cumin powder to the pan.2.Stir for 30 seconds on low heat to bloom the spices.3.Pour in the fresh tomato puree, add salt, and cook until the oil starts to separate from the masala, about 5-6 minutes.TIPKeep the heat medium-low while frying the spices — high heat will make them bitter. - simmer · ~10 min
Add vegetables and simmer the curry.
1.Add diced carrot, bell pepper, and green peas to the masala. Stir well to coat the vegetables with the spice mix.2.Pour in 1 cup of water and bring to a gentle boil.3.Reduce heat to low, cover, and let it simmer for 8-10 minutes until the vegetables are tender. - mix · ~4 min
Fold in the fried tofu.
1.Gently add the pan-fried tofu cubes into the simmering gravy.2.Sprinkle garam masala on top.3.Cover and let everything cook together for 3-4 minutes so the tofu absorbs the flavors. - garnish
Finish with fresh coriander and serve.
Turn off the heat. Garnish generously with chopped coriander leaves. Serve hot in a katori with steamed rice or roti.
TIPLet the curry rest for 5 minutes off the heat before serving — the flavors meld beautifully.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Press tofu for at least 10 minutes to remove excess water for a better sear.
- 2Fry tofu in a single layer; overcrowding steams it instead of browning.
- 3Bloom the ground spices in oil for 30 seconds to deepen their aroma.
- 4Cook the onion-tomato masala until oil separates for a rich, non-raw gravy.
- 5Add garam masala only at the end to preserve its fragrant top notes.
- 6Let the curry rest 5 minutes off heat before serving so flavors meld.
- 7Use fresh tomato puree instead of canned for a brighter, cleaner taste.
Adapt it for your goals.
Coconut curry
Replace half the water with canned coconut milk for a creamier, milder curry with a South Indian twist — perfect if you want a richer sauce.
high proteinHigh protein
Swap bell peppers for extra firm tofu and add a boiled egg quarter per serving; the tofu already packs protein, and this doubles the post-workout boost.
low oilLow oil
Skip pan-frying the tofu and add it raw to the simmering gravy; use only 1 tbsp oil for the base. This cuts fat by over half while keeping the dish satisfying.
veganVegan
This recipe is already vegan as written — ensure the garam masala is free of non-vegan additives. Serve with vegan yogurt for extra creaminess.
spicy south indianSpicy south indian
Add ½ teaspoon sambar powder and a pinch of asafoetida (hing) along with the other spices for a deeper, more earthy heat typical of Tamil Nadu-style curries.
Why this is on our healthy list.
High in Plant Protein
Tofu provides all essential amino acids, making this curry a complete protein source that supports muscle repair and satiety.
Rich in Fiber
Carrots, bell peppers, and peas deliver dietary fiber that aids digestion and helps maintain steady blood sugar levels.
Packed with Antioxidants
Turmeric, coriander, and cumin are rich in antioxidant compounds that help combat oxidative stress and inflammation.
Low in Saturated Fat
Using tofu and minimal oil keeps the dish heart-friendly, with most fats coming from plant-based unsaturated sources.
Good Source of Vitamin C
Bell peppers and fresh tomatoes contribute vitamin C, which supports immune function and enhances iron absorption from the veggies.
Frequently asked questions
Silken tofu will break apart during pan-frying and simmering. Stick with firm or extra-firm tofu for cubes that hold their shape and absorb flavor.
