Tofu and Vegetable Curry

Why You’ll Love This Tofu Curry

This tofu and vegetable curry is a protein-rich plant-based dinner that’s full of flavor without being heavy on calories. Tofu absorbs the curry spices beautifully, while the vegetables add volume and nutrients. At 420 calories with 20g of protein, it’s a satisfying vegan meal.

Ingredients

• 150g firm tofu, pressed and cubed
• 1 cup broccoli florets
• ½ bell pepper, sliced
• ½ onion, sliced
• 1 tbsp coconut oil
• 2 tbsp soy sauce
• 1 tbsp grated ginger
• ½ cup cooked rice
• Curry powder and turmeric to taste

Instructions

1. Press the tofu to remove excess water, then cut into cubes.

2. Heat coconut oil in a pan over medium-high heat. Pan-fry tofu until golden on all sides (5-7 minutes). Remove and set aside.

3. Sauté onion, ginger, and curry spices for 2 minutes until fragrant.

4. Add broccoli and bell pepper, stir-fry for 3-4 minutes.

5. Return tofu to the pan, add soy sauce, and toss everything together.

6. Serve over rice.

Nutrition Facts

Nutrient	Amount
Calories	420 kcal
Protein	20g
Carbs	35g
Fat	22g
Fiber	6g

Tips

• Crispy tofu: Coat tofu cubes in cornstarch before frying for extra crunch.
• Add coconut milk: Pour in ¼ cup light coconut milk for a creamier curry.
• Meal prep: This reheats beautifully — make 3 servings at once.