A Taste of the Tropics in a Bowl
Transport your taste buds to a sun-drenched paradise with this incredible Hawaiian Tofu Curry. It’s a beautiful paradox of flavors—creamy yet light, sweet yet savory, and packed with a gentle, warming spice. This isn’t just a delicious meal; it’s a powerhouse of nutrition, loaded with vibrant vegetables, plant-based protein from tofu and beans, and wholesome brown rice. It’s the perfect one-pot wonder for a cozy night in that feels like a tropical escape.
PREP: 20 minutes | COOK: 18-23 minutes | YIELD: 6 servings
Ingredients
• 1 Tbsp / 15 ml raw unrefined coconut oil
• 1 sweet onion, chopped
• 1 rib celery, chopped
• 1 carrot, chopped
• 1 clove garlic, finely chopped
• 1 Tbsp / 15 ml fresh ginger, peeled and grated
• 1 Tbsp / 15 ml curry powder
• ½ tsp / 2.5 ml (0.1 fl oz) cayenne
• ¾ tsp / 3.75 ml (0.1 fl oz) sea salt
• ¼ tsp / 1.25 ml (0 fl oz) black pepper
• 2 cups cooked kidney beans or 1 15-oz / 440 ml (14.9 fl oz) can, drained and rinsed
• 12 oz / 340 g extra-firm tofu, drained and diced into 1-inch cubes
• 1 large garnet red sweet potato, peeled and diced into ½-inch pieces
• 1 13.5-oz / 405 ml (13.7 fl oz) can light unsweetened coconut milk
• ½ cup / 120 ml (4.1 fl oz) golden raisins
• ½ cup / 120 ml (4.1 fl oz) chopped walnuts
• ½ cup / 120 ml (4.1 fl oz) flaked unsweetened coconut
• 2 bananas, sliced into ¼-inch rounds
• 3 cups / 710 ml steamed brown jasmine rice, for serving
Instructions
1. In a large, heavy-bottomed pot or Dutch oven, heat the coconut oil over medium heat. Add the onion, celery, and carrot and sauté for about 3 minutes, until the onion is soft and translucent.
2. Stir in the garlic, ginger, curry powder, cayenne, salt, and pepper. Cook for one more minute until the spices are fragrant.
3. Add the kidney beans, cubed tofu, diced sweet potato, coconut milk, and raisins. Stir well to combine.
4. Bring the curry to a simmer, then reduce the heat to low, cover, and cook for 15 to 20 minutes, or until the sweet potato is fork-tender.
5. While the curry simmers, preheat your oven to 350°F / 175°C. Spread the walnuts and flaked coconut on a small baking sheet and toast for 2-4 minutes, watching closely until golden brown.
6. To serve, spoon ½ cup of steamed rice into each bowl. Ladle the Hawaiian Curry over the top, and garnish with fresh banana slices, toasted walnuts, and toasted coconut.
Nutritional Information
• Per serving (1 cup / 240 ml curry + ½ cup rice)
• Calories: 571
• Protein: 20 g
• Carbohydrates: 79 g
• Total Fat: 19 g
• Saturated Fat: 7 g
• Fiber: 15 g
• Sodium: 222 mg
• Cholesterol: 0 mg
Pro Tips
• This curry is fantastic for meal prep! The flavors meld and deepen overnight, making it even more delicious the next day. Store in an airtight container in the refrigerator for up to 4 days.
• For a brighter flavor, add a squeeze of fresh lime juice to each bowl just before serving. It cuts through the richness of the coconut milk beautifully.
• Don’t skip the toasting! Toasting the walnuts and coconut flakes awakens their nutty flavors and adds an essential crunchy texture that contrasts perfectly with the creamy curry.
• Feel free to customize your veggies. Diced red bell pepper or a handful of fresh spinach stirred in during the last 5 minutes of cooking would be wonderful additions.
FAQ
Q: Is this Hawaiian tofu curry a good source of plant-based protein
A: Yes, this is a high-protein vegetarian meal. Each serving packs 20 grams (0.71 oz / 20.1 g) of plant-based protein, primarily from the extra-firm tofu and kidney beans.
Q: Can I make this curry without tofu
A: Absolutely. For a soy-free option, you can substitute the tofu with an equal amount of chickpeas or tempeh. You could also add other vegetables like diced red bell pepper as suggested in the pro tips.
Q: Is this tropical curry recipe vegan
A: Yes, this Hawaiian Tofu Curry is completely vegan as written. All ingredients, including the coconut oil, coconut milk, and tofu, are plant-based, and it contains no dairy or other animal products.
Q: How long does this vegetarian curry last in the fridge
A: This curry is excellent for meal prep. You can store it in an airtight container in the refrigerator for up to 4 days. The flavors meld and deepen overnight, making it even more delicious.
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Hawaiian Tofu Curry
Ingredients
Method
- In a large, heavy-bottomed pot or Dutch oven, heat the coconut oil over medium heat.
- Add the onion, celery, and carrot and sauté for about 3 minutes, until the onion is soft and translucent.
- Stir in the garlic, ginger, curry powder, cayenne, salt, and pepper.
- Cook for one more minute until the spices are fragrant.
- Add the kidney beans, cubed tofu, diced sweet potato, coconut milk, and raisins.
- Stir well to combine.
- Bring the curry to a simmer, then reduce the heat to low, cover, and cook for 15 to 20 minutes, or until the sweet potato is fork-tender.
- While the curry simmers, preheat your oven to 350°F / 175°C.
- Spread the walnuts and flaked coconut on a small baking sheet and toast for 2-4 minutes, watching closely until golden brown.
- To serve, spoon ½ cup of steamed rice into each bowl. Ladle the Hawaiian Curry over the top, and garnish with fresh banana slices, toasted walnuts, and toasted coconut.
- Don't skip the toasting! Toasting the walnuts and coconut flakes awakens their nutty flavors and adds an essential crunchy texture that contrasts perfectly with the creamy curry.
