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Protein Tofu Curry Recipe

Emily Carter
Protein Tofu Curry Recipe combines tofu, vegetables, and coconut curry sauce into a hearty vegan meal.

Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 390 kcal

Ingredients
  

  • 14 oz firm tofu cubed
  • 1 tbsp olive oil
  • 1 cup diced onion
  • 2 cloves garlic minced
  • 1 tbsp grated ginger
  • 1 cup diced potatoes
  • 1 cup cauliflower florets
  • 1 can 14 oz coconut milk
  • 1 cup vegetable broth
  • 1 tbsp curry powder
  • 1 tsp turmeric
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 cup spinach
  • 2 tbsp chopped cilantro

Instructions
 

  • Heat olive oil in a saucepan over medium heat.
  • Add onion and cook 3 minutes.
  • Stir in garlic and ginger, cook 1 minute.
  • Add tofu, potatoes, and cauliflower.
  • Pour coconut milk and vegetable broth into pan.
  • Add curry powder, turmeric, salt, and pepper.
  • Simmer mixture 18 minutes until vegetables soften.
  • Add spinach and cook 2 minutes.
  • Garnish with cilantro before serving.

Notes

Nutritional values (per serving)

Calories: 390
Total Fat: 17g
Saturated Fat: 9g
Carbohydrates: 32g
Fiber: 6g
Protein: 19g

Vitamins and minerals (per serving)

Calcium: 25%
Iron: 18%
Vitamin A: 30%
Potassium: 15%
Magnesium: 14%

Additional notes / tips to enhance flavor

  • Press tofu before cooking for better texture.
  • Add lime juice before serving.
  • Serve with basmati rice or naan.
  • Add chili flakes for spice.
  • Toast spices briefly for deeper aroma.