Tofu Vegetable Curry
Recipes · Dinner · Recipe, Typed Supps
A fully plant-based curry that still hits a real protein target.
Allergens and patterns
Contains soya. Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Gluten-free.
Ingredients
- 1 block, cubed (350g) Tofu — The main protein of the dish — firm tofu holds its shape well when simmered in a curry.
- 1 can (400ml) Coconut Milk — Forms the body of the sauce and carries the fat-soluble flavour of the turmeric and ginger.
- a large handful (80g) Spinach — Wilts into the curry at the end and adds folate and iron.
- 1 can, drained (240g) Chickpeas — Adds more plant protein and fibre alongside the tofu.
- 3 cloves (9g) Garlic (Fresh) — Part of the aromatic base along with the ginger and turmeric.
- a thumb-sized piece (10g) Fresh Ginger — Adds warmth and is a classic curry aromatic.
- 1 tsp Ground Turmeric — Gives the curry its colour, and pairs with the fat in the coconut milk — curcumin, turmeric’s main compound, absorbs much better with fat present.
- 1.5 cups, cooked (300g) Brown Rice — The starch base to serve the curry over.
Nutrition per serving
- Calories: 625 kcal
- Protein: 27.7g
- Carbohydrate: 48.2g
- of which sugars: 3.5g
- Fat: 33.2g
- of which saturated: 18.5g
- Fibre: 10.6g
- Sodium: 72.6mg
Method
- Cook the rice according to package directions.
- Sauté the garlic and ginger in a large pot for 1 minute until fragrant.
- Add the turmeric and cook for 30 seconds, then pour in the coconut milk.
- Add the tofu and chickpeas and simmer for 12–15 minutes.
- Stir in the spinach at the end and cook until just wilted.
- Serve over the rice.
Nutrients it supplies
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