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Tofu & Vegetable Curry

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This is a nice simple meal that is full of flavour and is is super easy to throw together and is full of flavour and will knock your socks off.

Tofu vegetable curry, the finished product
topped with roasted peanuts and fresh coriander

You can substitute out the vegetables for whatever you have in your fridge and is a great way to use up veggies and get plenty of serves of veg in one easy meal.

Frying off the spices for the tofu vegetable curry

"...by adding coconut oil and black pepper you increase the bioavailability of the curcuminoids by up to 2000%"

Thanks to the brown rice and red lentils with this dish it is also full of fibre. Each serve packs 18.3g of protein, which is pretty high for a vego meal.

Liquids added for the tofu vegetable curry and ready to start cooking

The turmeric in this dish is also a great natural anti-inflammatory, and by adding coconut oil and black pepper you increase the bioavailability of the curcuminoids (the active constituent of the turmeric) by up to 2000% [1]. The healthy fats in this dish (coconut oil) also increase the bioavailability of the beta carotene in the sweet potatoes which allow your liver to more effectively convert into vitamin A [2].

Vegetables added for the tofu vegetable curry

If you only have ground coriander and ground cumin and garam masala in your cupboard you could use just those three too, just substitute the paprika, ginger and turmeric with 1½ tsp of garam masala. If you want more liquid in your curry you can also add a second tin of coconut milk as this curry comes our pretty thick, alternatively you can also stir in a few spoons of yoghurt of your choice at the end to give a bit more creaminess.

Tofu vegetable curry cooking
Tofu vegetable curry and rice with red lentils cooking


References

Hewlings SJ, Kalman DS. Curcumin: A Review of Its' Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092

de Pee S, Bloem MW. The bioavailability of (pro) vitamin A carotenoids and maximizing the contribution of homestead food production to combating vitamin A deficiency. Int J Vitam Nutr Res. 2007;77(3):182-192. doi:10.1024/0300-9831.77.3.182



Tofu & Vegetable Curry


Tofu & Vegetable Curry
By
Prep: 10 mins
Cook: 35 mins
Yields: 7 portions

This curry is a nice simple meal that is full of flavour and is is super easy to throw together and is full of flavour and will knock your socks off.


Ingredients
  • 1 medium onion, rough diced
  • ½ head of cauliflower, in florets
  • 1 medium zucchini, roughly chopped
  • ½ sweet potato, roughly chopped
  • 3 button mushrooms, roughly chopped
  • 5-6 cloves of garlic, roughly chopped
  • 450g tofu, diced in 1cm cubes
  • 2 tbsp virgin coconut oil
  • 1 tbsp cumin
  • 1 tbsp ground coriander
  • 1 tsp ground cinnamon
  • ½ tsp paprika
  • ½ tsp ground ginger
  • ½ tsp turmeric
  • 1 tsp salt
  • juice of ½ a lemon
  • 25g sultanas
  • 30g peanuts
  • 1 tsp salt
  • black pepper
  • 400g crushed tomato tinned
  • 400g coconut milk tinned

  • 1 cup of red lentils (soaked and rinsed)
  • ½ cup of brown rice (soaked and rinsed)

  • A bit of fresh coriander for garnish


Instructions

  1. Sautee the onion and dry spices in coconut oil in a large pot until the spices become fragrant, about 2 minutes, then add the chopped garlic.

  2. Add water if the pan becomes dry to continue to cook out the spices for a little while. Add the diced tofu and salt and allow to continue cooking for 2 minutes.

  3. Add the chopped vegetables, coconut milk, crushed tomatoes, sulatanas, and peanuts and bring to a simmer. Allow to cook over low heat for 25 minutes.

  4. Once you have added the vegetables and liquids in the previous step, get another pot on the stove with the rice and 1½ cups of boiling water, bring to a low simmer and put a lid on it and set a timer for 27 minutes.

  5. Once the timer goes off, add the red lentils to the rice and add just enough boiling water to cover the lentils, continue cooking with no lid for another 7 - 7½ minutes and then strain off any excess water if there is any.

  6. Plate up the two componenets and top with fresh coriander and another sprinkle of toasted peanuts, enjoy!


Prep time:
Cook time:
Total time:
Yield: 7 portions
Category: Curry
Calories: 278
Protein: 18.3 grams
Fat: 15.7 grams
Net Carbs: 15.5 grams
Fibre: 9 grams
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*Servicing all Gold Coast suburbs*

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kim@integrativeclinicalnutrition.com.au

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