18g Protein Tofu Curry Recipe
This 18g protein tofu curry brings spice, comfort, and confidence, because bland food is an actual red flag.
Silky gravy hugs tofu properly, protein shows reliability, and dinner feels emotionally supportive.
Cook this when cravings want warmth, power, and zero drama.
18g Protein Tofu Curry Recipe
A rich, flavorful vegan tofu curry delivering 18 grams of protein per serving with balanced spices and comforting texture.
Ingredients
- Firm tofu cubed: 200 g
- Onion finely chopped: ½ cup
- Tomato purée: ¾ cup
- Garlic minced: 1½ tsp
- Ginger grated: 1 tsp
- Coconut milk light: ½ cup
- Olive oil or coconut oil: 1 tbsp
- Turmeric powder: ¼ tsp
- Red chili powder: ½ tsp
- Coriander powder: 1 tsp
- Garam masala: ½ tsp
- Cumin seeds: ½ tsp
- Salt: ¾ tsp
- Water: ¼ cup
- Fresh coriander chopped: 1 tbsp
Instructions
- Heat oil in a pan over medium heat and add cumin seeds.
- Add onion and sauté 3 minutes until soft and lightly golden.
- Stir in garlic and ginger, cooking 30 seconds until fragrant.
- Add tomato purée, turmeric, chili powder, coriander powder, and salt.
- Cook masala 5 minutes until thick and oil separates slightly.
- Add tofu cubes and water, stirring gently to coat evenly.
- Pour coconut milk, simmer 7 minutes, then finish with garam masala.
- Garnish with fresh coriander and serve hot.
Notes
Nutritional Values (Per Serving)
- Calories: 310 kcal
- Total Fat: 16 g
- Saturated Fat: 6 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 18 g
Vitamins & Minerals (Per Serving)
- Calcium: 35%
- Iron: 22%
- Magnesium: 18%
- Potassium: 20%
- Vitamin B6: 15%
Additional Notes / Tips
Pan-sear tofu first for firmer texture, add spinach for extra greens, or serve with rice when hunger feels dramatic.
