Tofu Curry {easy and healthy! } – WellPlated.com


One Pot Miracle Alert!this easy tofu curry Has the warmth and richness of a traditional curry, but is healthier, made entirely with ingredients you can find in regular grocery stores, and cooked in one pot.

Easy Tofu Curry Rice

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Shortly after graduating from university, I spent a summer vacation in India.

I’m hooked Indian recipes since.

although i like it Chicken Tikka Masala (Ben lived in India for two summers and this is still his favorite dish) I especially appreciate Indian vegetarian recipes such as Paneer Tikka Masala, Tofu Tikka Masa, and potato curry.

Being able to make a meatless entree so strong, so satisfying, and filling is something special, and no one misses the meat.

That’s the case with this easy tofu curry.

Easy One-Pot Tofu Tomato Curry Pot
  • Tomato curry paste is a Vibrant mix More spicy ingredients (curry and cumin) and warmer flavors (cilantro and cloves). The complexity is staggering.
  • it is filling. Tofu is rich in protein. Serve this curry with fiber-rich whole grains like brown rice and you’ll keep feeling full and happy.
  • this recipe is healthy. We used Greek yogurt instead of heavy cream to enrich the curry.

While I love spices that smell like faraway places I want to go – saffron, curry leaves, peri peri – I love idea Grinding my own spices, in my daily life, I rely on the spices available at the local grocery store.

Pea and Tomato Tofu Chunks

5 star review

“I’ve made it twice (and several others from your site) and it’s very good and easy to make. It’s also a huge support from my husband.”

– Sarah –

How to Make Tofu Curry

This creamy tofu curry is a worthy weeknight dinner ingredient.

It’s done in less than an hour and you’ll love leftovers too!

tip!

Would you like to include more meatless meals this year?Be sure to check out my full collection meatless staples.


these ingredients

  • Tofu. Protein-rich tofu is a great choice for filling vegetarian recipes. Its mild flavor makes it an ideal canvas for dipping in curry paste spices. Be sure to use EXTRA FIRM tofu for the best texture.

Alternative Tips

If you don’t like tofu (as I shared in the post Crispy Tofu and Air Fried Tofu, I know the topic is divisive), feel free to switch to chicken or try chickpeas for a hearty vegetarian meal.

  • i am willow. This pantry staple adds saltiness and umami.
  • ginger. Acrobats at the Spice Circus. It solemnly walks a tightrope between “hot” spices such as chili peppers and “warm” spices such as cloves, making it an ideal flavor for tofu curries.
  • ketchup. Gives a tomato curry base a full day of simmering flavor in a very short time.
One-Pot Easy Tofu Peas Curry
  • spices. Curry, cumin, coriander, chilli and cloves give the curry a distinctly warm and authentic Indian flavor.
  • diced tomato. This pantry staple is great for curry dishes and helps make sauces.
  • greek yogurt. The Greek yogurt calms the spices and gives the sauce a lovely creaminess with no excess.

Diet Instructions

To make your tofu curry vegan, swap out the Greek yogurt for a non-dairy alternative. Alternatively, use coconut milk for Indian curry tofu; add 1/2 to 1 cup full-fat coconut milk until desired consistency.

  • frozen green beans. An instant way to boost the nutrients and lovely color of this tofu curry.

market swap

Peas are one of my go-to choices in curries (like Instant Pot Chicken Tikka Masala) because they require zero prep – you don’t even need to thaw the peas first!

  • If you like, you can swap out the peas for a different sautéed, steamed or roasted vegetable.
  • To be as easy as peas, add spinach a few handfuls at a time until it wilts.

direction

Tofu cubes in frying pan
  1. Tofu is fried with spices until crispy. Move to a plate.
Onions cooked in a frying pan
  1. Fried onions.
Vegetables cooked in a frying pan
  1. Add the spices and cook until very fragrant.
One Pan Creamy Tofu Curry

4. Add the remaining ingredients. Let the tofu curry simmer for 10 minutes, until thickened. Stir in tofu and peas. Please enjoy!

storage tips

  • storage. Store leftover curry tofu in the refrigerator for up to 5 days.
  • reheat. Gently reheat leftovers on the stovetop or in the microwave.
  • freeze. The tofu curry will become a little powdery after freezing, but it is still delicious. Freeze it in an airtight container for up to 3 months. Thaw overnight in the refrigerator.

Meal Prep Tips

Up to 1 day in advance, fry the tofu as instructed in step 1. Finely chop the onion. Store separately in the refrigerator.

what to serve with tofu curry

Recommended tools for making this recipe

  • dutch oven. It’s an investment piece, but it will last you a lifetime.
  • tofu press. For next level crispy tofu.

double sided measuring spoon

No need to stop in recipes to rinse your spice scoop. These do double duty, and the magnetic center keeps them neat and tidy in your drawers.

One plate of creamy tofu curry rice

did you make this recipe?

Let me know what you think!

Let me know you like this recipe by leaving a rating in the comments below.

Whether you’re a longtime Indian food lover or just smug, this rich and lively tofu curry is a delicious treat on the go.

As always, I’d love to hear your opinion if you try this recipe!

Frequently Asked Questions

What can I substitute for tofu and keep the recipe vegan?

Instead of tofu, use 2 cans of rinsed chickpeas to spice up this meatless entree (plus, be sure to check out this Chickpea Curry).

Is tofu curry spicy?

This recipe is not spicy in the “hot” sense. Instead, it’s full of warm and aromatic spices. If you want to make spicy tofu curry, add 1/4 tsp chili powder.

  • 4 spoon Extra virgin olive oil divided into
  • 3 spoon low sodium soy sauce with extra flavor
  • 1 blockage Extra firm tofu (14 oz) pressed dry and cut into 1-inch cubes
  • 1 yellow onion chopped (about 2 cups)
  • 2 spoon fresh ginger
  • 1 spoon ketchup
  • 1 spoon minced garlic
  • 1 spoon Curry powder
  • 1 bay leaf
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon Cumin powder
  • 1/2 teaspoon minced coriander
  • 1/4 teaspoon chili
  • 1/4 teaspoon clove powder
  • 1 were able diced tomatoes and juice
  • 3/4 Cup whole milk plain greek yogurt in room temperature*
  • 1/4 Cup water
  • 2 Cup frozen green beans thaw
  • cooked brown rice service for something
  • chopped fresh cilantro service for something

  • Heat 3 tablespoons olive oil in a large nonstick skillet, or over medium-high. Once the oil is hot, add a layer of tofu and let it sit for a few minutes until one side of the tofu is browned. Carefully flip the tofu with a spatula to brown all sides and fry for a few minutes on each side. Once the tofu is light brown and crisp (about 10 minutes), drizzle with 1 tablespoon of soy sauce and toss to coat. Remove the tofu from the pot and set aside.

  • Add remaining tablespoon of olive oil to frying pan, along with onion and ginger. Cook until the onions are soft and starting to turn translucent, about 5 minutes.

  • Add tomato paste, garlic, curry powder, bay leaf, salt, cumin, coriander, cloves and chilli and cook for 3 minutes. Add remaining 1 tablespoon soy sauce.

  • Remove the pot from the heat. Add tomatoes, yogurt and water, return to medium heat and cook for 10 minutes. Add the reserved tofu and peas, cover and turn off the heat. Let’s sit for 5 minutes. Remove bay leaves and discard. Serve warm with brown rice and garnish with cilantro. Add extra soy sauce on top as needed.

  • *To help avoid curdling, make sure the yogurt is at room temperature and remove the pan from the heat before adding. Don’t use low-fat or fat-free yogurt, as it tends to curdle.
  • storage: Refrigerate curry in an airtight container for up to 4 days.
  • reheat: Gently reheat leftovers in a pot on the stovetop over medium-low heat or in the microwave.
  • freeze: Freeze curry in an airtight, freezer safe storage container for up to 3 months. Thaw overnight in the refrigerator before reheating.

Serve: 1(6 in total)Calories: 212kcalcarbohydrate: 17Gprotein: 12Gfat: 11GSaturated fat: 2GPolyunsaturated Fats: 2GMonounsaturated Fats: 7GTrans fat: 1Gcholesterol: 1mgPotassium: 513mgfiber: 5Gsugar: 7GVitamin A: 554IUVitamin C: 29mgcalcium: 106mgiron: 3mg

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