Delicious Curry Tofu Recipe | Easy Vegan, Healthy Dish
Curry tofu recipe is a flavorful, plant-based dish that’s perfect for a hearty and nutritious meal. To prepare, begin by pressing firm tofu to remove excess moisture, then cut it into cubes. Heat oil in a pan and lightly fry the tofu until golden brown, setting it aside afterward. In the same pan, sauté onions, garlic, and ginger until fragrant. Add diced vegetables like bell peppers, carrots, or green beans for texture and color. Stir in a mix of curry powder, turmeric, and a pinch of chili powder for heat. Pour in coconut milk and simmer until the vegetables are tender. Return the tofu to the pan and let it soak in the curry sauce, allowing the flavors to meld together. Adjust seasoning with salt and lime juice. Serve hot over steamed rice or with naan bread for a delicious, protein-packed meal that’s easy to customize.
Delicious Curry Tofu Recipe | Easy Vegan, Healthy, and Flavorful Dish
Curry Tofu is a versatile, nutrient-packed dish that combines the earthy warmth of curry spices with the protein-rich goodness of tofu. Perfect for vegetarians, vegans, or anyone looking for a healthy and delicious meal, this recipe is quick and easy to prepare. Whether you’re craving a hearty dinner or a satisfying lunch, this curry tofu recipe offers a flavorful, plant-based alternative to traditional curry dishes. It’s customizable with your favorite vegetables and pairs wonderfully with rice, quinoa, or naan.
Curry Tofu Recipe
Equipment
- Knife
- Cutting board
- Large skillet or wok
- Spatula or wooden spoon
- Measuring cups and spoons
- Mixing bowl
- Tofu press (optional, but recommended)
- Serving bowls
Ingredients
- 1 block (14 oz) firm or extra-firm tofu
- 2 tbsp vegetable oil or coconut oil
- 1 large onion, chopped
- 3 cloves garlic minced
- 1 tbsp ginger, minced
- 2 tbsp curry powder
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 can(14 oz) coconut milk
- 1 cup vegetable broth
- 1 tbsp soy sauce or tamari
- 1 tbsp maple syrup or honey
- 2 cups chopped vegetables (e.g., bell peppers, carrots, peas, spinach)
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
- Cooked rice or naan bread (for serving)
Instructions
- Prepare the Tofu: Drain the tofu and press it to remove excess water. Cut the tofu into 1-inch cubes.
- Cook the Tofu: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove the tofu from the skillet and set aside.
- Sauté Aromatics: In the same skillet, add the remaining 1 tablespoon of oil. Add the chopped onion and cook until translucent, about 3-4 minutes. Add the garlic and ginger, and cook for another 1 minute until fragrant.
- Add Spices: Stir in the curry powder, turmeric, cumin, and coriander. Cook for 1-2 minutes, stirring constantly, until the spices are fragrant.
- Make the Sauce: Pour in the coconut milk, vegetable broth, soy sauce, and maple syrup. Stir to combine and bring to a simmer.
- Add Vegetables: Add the chopped vegetables to the skillet and cook until tender, about 5-7 minutes.
- Combine and Simmer: Return the tofu to the skillet and stir to coat with the sauce. Simmer for another 5 minutes to allow the flavors to meld together. Season with salt and pepper to taste.
- Serve: Garnish with fresh cilantro and serve over cooked rice or with naan bread.
Notes
Tips
- Pressing Tofu: Pressing the tofu before cooking helps to remove excess moisture, allowing it to absorb more flavors and achieve a better texture.
- Spice Level: Adjust the amount of curry powder and add chili flakes or fresh chilies if you prefer a spicier curry.
- Vegetables: Feel free to use any vegetables you have on hand. This recipe is very versatile and can be customized with your favorite veggies.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.
Nutrition Information (Per Serving)
- Calories: ~250-300 kcal
- Protein: ~15g
- Carbohydrates: ~20g
- Fat: ~10g
- Fiber: ~4g
- Cholesterol: 0mg (vegan-friendly!)
- Vitamins: Rich in Vitamin A, C, and Iron
(Note: Nutrition values may vary based on specific ingredients used.)
Ingredients
For the Curry Base:
- 1 block (14 oz) firm or extra-firm tofu, pressed and cubed
- 1 tablespoon oil (coconut or vegetable oil)
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1-inch ginger, minced or grated
- 1-2 tablespoons curry powder (adjust for spice level)
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika or chili powder (optional for heat)
- 1 can (14 oz) coconut milk (full-fat for creaminess or light for a lower-calorie option)
- 1 cup vegetable broth or water
- 1 tablespoon soy sauce or tamari (for gluten-free option)
- 1 teaspoon sugar or maple syrup (optional, to balance flavors)
Optional Vegetables:
- 1 cup carrots, sliced
- 1 cup bell peppers, diced
- 1 cup baby spinach or kale
- 1 cup cauliflower florets
For Garnish:
- Fresh cilantro, chopped
- Lime wedges
- Toasted sesame seeds
Instructions
1. Prepare the Tofu
- Press the tofu to remove excess moisture by wrapping it in a clean towel and placing a heavy object (like a pan) on top for 10-15 minutes.
- Cut the tofu into bite-sized cubes.
- Heat 1 tablespoon oil in a large skillet over medium heat. Add the tofu cubes and cook until golden brown on all sides (about 5-7 minutes). Remove and set aside.
2. Make the Curry Base
- In the same skillet, add a little more oil if needed. Sauté the onions for 2-3 minutes until softened.
- Add the garlic and ginger, cooking for another minute until fragrant.
- Stir in the curry powder, turmeric, cumin, and paprika. Cook the spices for 1 minute to enhance their flavors.
3. Simmer the Curry
- Pour in the coconut milk and vegetable broth. Stir well to combine.
- Add the soy sauce and sugar or maple syrup if desired. Bring the mixture to a gentle simmer.
4. Add Vegetables and Tofu
- Add your chosen vegetables (e.g., carrots, peppers, cauliflower) and simmer for 10-12 minutes until tender.
- Stir in the cooked tofu and simmer for another 2-3 minutes to allow it to absorb the curry flavors.
- Add leafy greens like spinach or kale in the last minute of cooking, allowing them to wilt.
5. Final Touches
- Taste and adjust seasoning (add salt, more soy sauce, or spices as needed).
- Garnish with chopped cilantro, lime wedges, and toasted sesame seeds.
6. Serve and Enjoy
Serve your curry tofu warm over steamed rice, quinoa, or with a side of naan for a complete meal.
Why You’ll Love This Curry Tofu Recipe
- Healthy and Protein-Rich: Tofu is a great source of plant-based protein, making it a nutritious choice for vegans and vegetarians.
- Customizable: Use whatever vegetables you have on hand to make it your own.
- Quick and Easy: Perfect for busy weeknights, this curry comes together in under 30 minutes.
- Diet-Friendly: Naturally vegan and gluten-free with simple ingredient swaps.
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.