Tofu Vegetable Curry
840
Calories
44g
Protein
85g
Carbs
41g
Fat
Golden tofu simmered in coconut curry with vegetables over brown rice. Creamy and plant-powered.
Kcal 840 · Protein 44 g · Carbs 85 g · $ 4.00 per serving
Protein 44g · Carbs 85g · Fat 41g
12 min
Prep
28 min
Cook
$ 4
Per Plate
840
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 15 oz firm tofu, cubed
- 1/2 cup light coconut milk
- 1.5 cups cooked broccoli (from about 2 cups raw florets)
- 1 cup cooked sliced carrot (from about 1.5 cups raw)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 tbsp curry powder
- 1 cup cooked brown rice
- 30 oz firm tofu, cubed
- 1 cup light coconut milk
- 3 cups cooked broccoli (from about 4 cups raw florets)
- 2 cups cooked sliced carrot (from about 3 cups raw)
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 tbsp curry powder
- 2 cups cooked brown rice
- 60 oz firm tofu, cubed
- 2 cups light coconut milk
- 6 cups cooked broccoli (from about 8 cups raw florets)
- 4 cups cooked sliced carrot (from about 6 cups raw)
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 tbsp curry powder
- 4 cups cooked brown rice
- 90 oz firm tofu, cubed
- 3 cups light coconut milk
- 9 cups cooked broccoli (from about 12 cups raw florets)
- 6 cups cooked sliced carrot (from about 9 cups raw)
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 tbsp curry powder
- 6 cups cooked brown rice
- 120 oz firm tofu, cubed
- 4 cups light coconut milk
- 12 cups cooked broccoli (from about 16 cups raw florets)
- 8 cups cooked sliced carrot (from about 12 cups raw)
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 tbsp curry powder
- 8 cups cooked brown rice
Before You Start
Cube the tofu and pat it dry, cut the broccoli and carrot, and have the cooked rice ready to serve underneath.
How To Make It
- Warm a little oil in a deep pan over medium heat, about 1 minute, until it shimmers.
- Add the cubed tofu and sear, turning, 6 to 8 minutes, until golden on several sides, then set it aside.
- Add the curry powder and cook, stirring, about 1 minute, until it smells fragrant and darkens slightly.
- Add the broccoli and carrot and cook 4 to 5 minutes, until they brighten and begin to soften.
- Pour in the coconut milk and a splash of water, return the tofu, and simmer 10 to 12 minutes, until the vegetables are tender and the sauce thickens.
- Stir in the spinach and cook 1 to 2 minutes, until just wilted.
- Spoon it over the rice and serve.
Fix It: If the sauce looks thin and watery, simmer it a few minutes longer uncovered so it reduces and clings to the tofu.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 28 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories840
- Protein44g
- Carbs85g
- Fat41g
- Fiber12g
- Sodium194mg
Bonus Benefits
- Inflammation
- Gut Health
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tofu: plant protein and isoflavones, reported to keep you full and look after your heart.
Coconut: good fat and fiber, reported to keep you full.
Tofu: plant protein and isoflavones, reported to keep you full and look after your heart.
Coconut: good fat and fiber, reported to keep you full.
Tools For This Recipe
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