Soft Tofu Vegetable Curry
A gentle, comforting curry featuring silky soft tofu and fresh vegetables simmered in a spiced onion-tomato gravy. Mild yet flavorful, this everyday dish comes together quickly and pairs beautifully with steamed rice or roti for a wholesome meal.
For 4 servings
- prep
Prep the tofu and vegetables.
1.Drain the soft tofu and gently pat dry with a kitchen towel. Cut into 1-inch cubes and set aside.2.Finely chop the onions, mince the garlic, puree the tomatoes, dice the carrot and bell pepper.TIPHandle soft tofu gently — it breaks easily. Use a sharp knife and a light touch. - temper · ~1 min
Crackle the cumin seeds.
1.Heat 2 tbsp oil in a kadai over medium heat until shimmering.2.Add 1 tsp cumin seeds and let them splutter for 30 seconds until fragrant.TIPDon't let the cumin darken too much — it turns bitter fast. Keep the heat at medium. - saute · ~9 min
Sauté the onions and aromatics.
1.Add the chopped onions and cook until soft and translucent, about 4-5 minutes.2.Stir in the ginger paste and minced garlic. Sauté for another minute until the raw smell fades.3.Add the tomato puree and cook for 3-4 minutes, stirring occasionally, until the oil begins to separate from the mixture.TIPScrape the bottom of the pan as the tomato cooks — it can stick. A splash of water helps if it catches. - saute · ~1 min
Bloom the spice powders.
1.Lower the heat. Add 1 pinch turmeric powder, 0.5 tsp red chili powder, and 1 tsp coriander powder.2.Stir continuously for 30-40 seconds until the spices smell aromatic and lose their raw edge.TIPKeep the heat low during this step — dry spices burn easily and turn the curry bitter. - simmer · ~10 min
Cook the vegetables in the gravy.
1.Pour in 1 cup water and add the diced carrot and bell pepper along with the salt.2.Stir well and bring to a gentle simmer. Cover and cook for 8-10 minutes until the vegetables are tender but still hold their shape. - simmer · ~5 min
Add the green peas and tofu.
1.Stir in the green peas and carefully slide the tofu cubes into the gravy.2.Simmer gently, uncovered, for 4-5 minutes so the tofu warms through and absorbs the flavors. Avoid stirring too vigorously.TIPFold the tofu in with a spatula instead of stirring — this keeps the cubes whole and silky. - mix · ~1 min
Finish with garam masala and lemon juice.
1.Sprinkle 1 pinch garam masala over the curry and drizzle in the lemon juice.2.Gently stir once more and turn off the heat.TIPAdding garam masala at the very end preserves its aromatic punch. - garnish
Garnish with fresh coriander and serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the tofu dry gently to prevent excess water from thinning the gravy.
- 2Cooking the tomato puree until oil separates deepens the flavor base.
- 3Add garam masala only at the end to preserve its volatile aromatics.
- 4Fold tofu gently with a spatula instead of stirring to keep cubes intact.
- 5Let the curry rest for 5 minutes after cooking for flavors to meld.
- 6Use fresh coriander stems, chopped fine, for extra flavor in the garnish.
Adapt it for your goals.
High-protein
Replace half the soft tofu with firm or extra-firm tofu for a chewier texture and a higher protein content, keeping the gravy the same.
low oilLow-oil
Reduce oil to 1 tsp and dry-roast the cumin seeds before adding onions; use a nonstick pan to maintain the same flavor with less fat.
veganVegan
Already vegan by default — simply ensure any store-bought garam masala is additive-free.
jainJain
Skip the garlic and use asafoetida (hing) substituted in the tempering step; omit onion and use only tomato and vegetables.
Why this is on our healthy list.
Plant-Based Protein Source
Soft tofu provides a complete protein with all essential amino acids, supporting muscle repair without saturated fat.
Rich in Lycopene
Cooked tomatoes release lycopene, a powerful antioxidant linked to heart and skin health.
Low Glycemic Load
With minimal sugar and high fiber from vegetables like carrots and peas, this curry helps maintain stable blood sugar levels.
Anti-Inflammatory Spices
Turmeric, cumin, and coriander contain bioactive compounds that may help reduce systemic inflammation.
Frequently asked questions
Yes, but the texture will be denser and less creamy. Press the firm tofu first to remove excess water, then cube and add it in step 6.







