Low Fat Tofu Curry
Dive into a hearty and wholesome dish with this Low Fat Tofu Curry, bursting with vibrant flavors and packed with healthy ingredients. Perfect for weeknight dinners or meal prep, this recipe combines golden, pan-seared tofu with a fragrant medley of spices like cumin, turmeric, and garam masala—all simmered in creamy low-fat coconut milk to create a luscious sauce. Fresh spinach adds a nutrient-rich boost, while juicy tomatoes provide a bright, tangy undertone. Ready in just 45 minutes, this low-fat, plant-based curry is a guilt-free delight that pairs perfectly with steamed rice or whole-grain flatbread. Plus, with the addition of fresh cilantro, it’s an aromatic experience that’s satisfying for both your taste buds and your health goals! Keywords: low-fat tofu curry recipe, vegan curry, healthy weeknight dinner, coconut milk curry, plant-based curry.
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Recipe Information
Ingredients
- 400 grams Firm tofu
- 1 teaspoons Olive oil
- 1 medium, diced Yellow onion
- 3 minced Garlic cloves
- 1 teaspoon, grated Ginger
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Paprika
- 1 teaspoon Garam masala
- 400 milliliters Low-fat coconut milk
- 2 medium, chopped Tomatoes
- 100 grams Fresh spinach
- 1 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons, chopped Fresh cilantro
Instructions
Press the tofu for 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
Heat 1 teaspoon of olive oil in a large non-stick pan over medium heat.
Add the tofu cubes to the pan and cook for 5-7 minutes, turning occasionally, until they are golden on all sides. Remove tofu from the pan and set aside.
In the same pan, add the diced onion and cook for 3-4 minutes until softened.
Add the minced garlic and grated ginger, and cook for 1-2 minutes until fragrant.
Stir in the ground cumin, coriander, turmeric, paprika, and garam masala, cooking for 1 minute to toast the spices.
Add the chopped tomatoes and stir well, cooking for 3-4 minutes until they soften and start to break down.
Pour in the low-fat coconut milk, stir, and bring to a gentle simmer.
Add the cooked tofu cubes back into the pan and mix well to coat with the sauce.
Simmer for 10 minutes, stirring occasionally, to let the flavors meld together.
Add the fresh spinach and cook for 2-3 minutes until wilted.
Season the curry with salt and black pepper to taste.
Garnish with fresh cilantro and serve hot with steamed rice or whole-grain flatbread.
Nutrition Facts
Calories |
704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.1 g | 54% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2560 mg | 111% | |
| Total Carbohydrate | 46.8 g | 17% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 16.2 g | ||
| Protein | 50.2 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 852 mg | 66% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 1667 mg | 35% | |
*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.
