Tofu & Okra Curry
This vibrant Tofu & Okra Curry is a quick and satisfying plant-based meal, featuring protein-rich tofu and fiber-packed okra simmered in a fragrant, spiced coconut tomato sauce. It's perfect for a healthy weeknight dinner.
For 4 servings
Press the tofu for at least 15-20 minutes to remove excess water, then cut into 1-inch cubes. Trim the ends of the okra and slice into 1/2-inch rounds.
Heat coconut oil in a large skillet or Dutch oven over medium heat. Add the cubed tofu and cook, stirring occasionally, until lightly golden brown on all sides, about 5-7 minutes. Remove tofu from the pan and set aside.
Add chopped onion to the same pan and cook until softened, about 3-5 minutes. Stir in minced garlic and grated ginger, cooking for another minute until fragrant.
Add curry powder, ground turmeric, and cayenne pepper to the pan. Cook, stirring constantly, for 30 seconds to 1 minute, allowing the spices to bloom.
Pour in the canned diced tomatoes (with their liquid) and full-fat coconut milk. Bring the mixture to a gentle simmer, scraping up any browned bits from the bottom of the pan.
Return the browned tofu to the pan, then add the sliced okra. Stir gently to combine. Season with salt and black pepper.
Reduce heat to low, cover, and simmer for 10-15 minutes, or until the okra is tender and the sauce has slightly thickened. Stir occasionally to prevent sticking.
Taste and adjust seasoning as needed. If desired, stir in a pinch of garam masala for an extra layer of warmth.
Garnish generously with fresh chopped cilantro before serving. Serve hot over cooked rice, quinoa, or barley for a complete meal.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Press Your Tofu:** Don't skip pressing the tofu! This removes excess water, allowing it to absorb more flavor and achieve a firmer, chewier texture when browned.
- 2**Prevent Slimy Okra:** Sautéing okra briefly before adding it to liquids, or ensuring the liquid is already hot when added, can help minimize its natural sliminess. Cooking it covered for a short period also helps.
- 3**Adjust Spice Level:** For more heat, increase the cayenne pepper or add a fresh chopped green chili with the aromatics. For a milder curry, reduce or omit the cayenne.
- 4**Meal Prep Friendly:** This curry tastes even better the next day as the flavors meld. It can be prepared in advance and reheated gently on the stovetop or in the microwave.
Adapt it for your goals.
Add More Vegetables
Stir in spinach, bell peppers, or green beans during the last 5-7 minutes of simmering for added nutrients and texture.
Protein SwapProtein Swap
Replace tofu with 1 can (15 ounces) of drained and rinsed chickpeas, adding them with the tomatoes and coconut milk, or use pan-fried paneer for a dairy-vegetarian option.
Spice Profile ChangeSpice Profile Change
Experiment with different curry pastes (e.g., Madras, Thai red curry paste for a different regional flavor) instead of curry powder, adjusting quantities to taste.
Why this is on our healthy list.
High in Plant-Based Protein
Tofu is an excellent source of complete plant-based protein, essential for muscle repair, growth, and overall satiety.
Rich in Dietary Fiber
Okra is packed with soluble and insoluble fiber, aiding digestion, promoting gut health, and helping to regulate blood sugar levels.
Antioxidant-Rich
This curry features a variety of spices like turmeric and ginger, along with tomatoes and okra, all contributing powerful antioxidants that help combat oxidative stress.
Frequently asked questions
To minimize sliminess, ensure your okra is fresh and dry before slicing. Adding it to a hot liquid or sautéing it briefly before simmering can help. Cooking it covered for the recommended time also helps break down the mucilage.
