Mediterranean Diet Tofu Curry
Discover a vibrant harmony of health and flavor with our Mediterranean Diet Tofu Curry recipe! This plant-based dish combines nutrient-packed ingredients like extra-firm tofu, zucchini, baby spinach, and red bell pepper, all simmered in a creamy coconut milk and tomato curry sauce infused with aromatic spices like cumin, coriander, and paprika. Perfect for those seeking a wholesome yet satisfying meal, this recipe is an excellent fit for Mediterranean diet enthusiasts. Quick to prepare in just 45 minutes, it’s served over fluffy quinoa or nutty brown rice for a hearty finish. Brightened with fresh parsley and a splash of lemon juice, this tofu curry is a healthy, gluten-free delight bursting with flavor that will transport your taste buds.
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Recipe Information
Ingredients
- 400 g extra-firm tofu
- 2 tbsp olive oil
- 1 medium (diced) yellow onion
- 3 (minced) garlic cloves
- 1 (diced) red bell pepper
- 1 medium (diced) zucchini
- 400 g canned diced tomatoes
- 400 ml coconut milk (unsweetened, full-fat)
- 2 tsp curry powder
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp paprika
- 100 g baby spinach
- 2 tbsp (chopped) fresh parsley
- 1 tbsp lemon juice
- 1 tsp (adjust to taste) sea salt
- 0.5 tsp black pepper
- 200 g (cooked as per package instructions) quinoa or brown rice (to serve)
Instructions
Press the tofu to remove excess moisture. Place the tofu block between two plates and use a heavy object to press it for 10-15 minutes. Once pressed, cut the tofu into bite-sized cubes.
Heat 1 tablespoon of olive oil in a large skillet or pot over medium heat. Add the tofu cubes and cook until they are golden and slightly crispy, about 6-8 minutes. Remove the tofu from the pan and set aside.
In the same skillet, heat the remaining tablespoon of olive oil. Add the diced onion and sauté until softened, about 3 minutes.
Add the minced garlic, red bell pepper, and zucchini to the skillet. Cook for another 5 minutes, stirring occasionally, until the vegetables are slightly tender.
Stir in the curry powder, ground cumin, ground coriander, and paprika. Cook for 1 minute to release the aroma of the spices.
Add the canned diced tomatoes and coconut milk to the skillet. Stir well to combine and bring the mixture to a gentle simmer.
Return the cooked tofu to the skillet. Stir to coat the tofu in the curry sauce. Simmer gently for 10 minutes to allow the flavors to meld.
Add the baby spinach to the skillet and cook until wilted, about 2-3 minutes.
Stir in the lemon juice, chopped fresh parsley, sea salt, and black pepper. Adjust seasoning to taste.
Serve the Mediterranean Diet Tofu Curry over a bed of cooked quinoa or brown rice. Garnish with additional parsley if desired.
Nutrition Facts
Calories |
2391 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 175.1 g | 224% | |
| Saturated Fat | 98.5 g | 492% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6301 mg | 274% | |
| Total Carbohydrate | 137.8 g | 50% | |
| Dietary Fiber | 42.1 g | 150% | |
| Total Sugars | 52.3 g | ||
| Protein | 92.4 g | 185% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3172 mg | 244% | |
| Iron | 39.7 mg | 221% | |
| Potassium | 4216 mg | 90% | |
*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.
