Heart-Healthy Tofu Curry
Experience the perfect balance of flavor and nutrition with this Heart-Healthy Tofu Curry, a vibrant dish designed to nourish your body while tantalizing your taste buds. Featuring protein-packed extra-firm tofu, a medley of colorful vegetables like red bell pepper, zucchini, and baby spinach, and infused with aromatic spices including curry powder, turmeric, cumin, and coriander, this curry is as wholesome as it is delicious. Simmered in a creamy yet light coconut milk and low-sodium vegetable broth base, and finished with fresh lime juice and cilantro for a zesty flair, it's a vegan, dairy-free, and gluten-free recipe ideal for clean eating. Quick to prepare in just 40 minutes and perfect served over fluffy brown rice or quinoa, this tofu curry is a satisfying weeknight dinner for anyone seeking heart-healthy meals that don’t skimp on flavor.
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 red bell pepper, diced
- 1 zucchini, sliced
- 2 cups baby spinach
- 1 cup low-sodium vegetable broth
- 1 cup light coconut milk
- 1.5 tablespoons curry powder
- 0.5 teaspoons turmeric powder
- 1 teaspoon cumin powder
- 0.5 teaspoons coriander powder
- 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon fresh lime juice
- 2 cups cooked brown rice or quinoa (optional, for serving)
Instructions
Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top. Let it sit for 15 minutes, then cut it into 1-inch cubes.
In a large nonstick skillet or saucepan, heat olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.
Add the minced garlic and grated ginger, and sauté for another 1-2 minutes until fragrant.
Stir in the curry powder, turmeric powder, cumin powder, and coriander powder. Cook for 30 seconds to toast the spices and bring out their flavors.
Add the diced red bell pepper and sliced zucchini to the skillet. Cook for 5 minutes, stirring occasionally, until the vegetables are slightly tender.
Pour in the low-sodium vegetable broth and light coconut milk. Stir well to combine.
Add the tofu cubes to the skillet, ensuring they are evenly coated in the sauce. Simmer the curry over low-medium heat for 10 minutes to allow the flavors to meld together.
Stir in the baby spinach and let it wilt for 1-2 minutes.
Add the low-sodium soy sauce (or tamari), fresh lime juice, and chopped cilantro. Stir to combine and adjust seasonings to taste.
Serve the tofu curry warm over cooked brown rice or quinoa, if desired. Garnish with additional chopped cilantro and lime wedges, if preferred.
Nutrition Facts
Calories |
1439 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 17.6 g | 88% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3889 mg | 169% | |
| Total Carbohydrate | 150.5 g | 55% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 19.8 g | ||
| Protein | 81.5 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2923 mg | 225% | |
| Iron | 28.7 mg | 159% | |
| Potassium | 2420 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
