Craving a meal that’s as nourishing as it is delicious? Look no further! This Creamy Curried Vegetables with Tofu is a rainbow in a bowl, bursting with vibrant colours, incredible textures, and a rich, aromatic coconut curry sauce. It’s the kind of comforting, one-pan wonder that makes weeknight dinners feel special. Packed with plant-based protein and essential vitamins, it’s a wholesome dish that will leave you feeling satisfied and energized. Serve it over a bed of fluffy basmati rice or your favourite grain for a complete, unforgettable meal.
Ingredients
• Makes 6 cups / 1.5 L
• 1/4 cup / 60 mL boiling water
• 1/4 cup / 60 mL raisins
• 2 tablespoons / 30 mL coconut or olive oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 1 tablespoon / 15 mL minced ginger
• 1 teaspoon / 5 mL curry powder
• 1 teaspoon / 5 mL ground cumin
• 1/2 teaspoon / 2 mL ground coriander
• 1/2 teaspoon / 2 mL salt
• 7 ounces / 210 mL coconut milk
• 1 cup / 250 mL diced carrots
• 1 cup / 250 mL diced red bell pepper
• 1 cup / 250 mL broccoli florets
• 1 cup / 250 mL cauliflower florets
• 1 package 12.3 ounces / 349 g firm tofu, diced
• 1 tablespoon / 15 mL lime juice
• 2 tablespoons / 30 mL chopped fresh cilantro or parsley
Instructions
1. In a small bowl, pour the boiling water over the raisins and let them soak for 15 minutes to plump up.
2. Heat the oil in a large pan or skillet over medium heat. Add the diced onion and cook for 3 to 5 minutes, until it becomes soft and translucent.
3. Add the minced garlic and ginger to the pan and cook for 1 minute more, until fragrant.
4. Stir in the curry powder, cumin, coriander, and salt. Cook for 1 minute, stirring frequently to toast the spices and prevent them from scorching.
5. Pour in the raisins along with their soaking liquid, the coconut milk, carrots, red pepper, broccoli, cauliflower, and diced tofu. Stir everything to combine.
6. Bring the mixture to a simmer, then cover the pan and cook for 10-12 minutes, or until the vegetables are tender-crisp.
7. Remove from heat and stir in the fresh lime juice. Adjust seasoning with more salt if needed. Garnish with fresh cilantro or parsley before serving.
Nutritional Information
• Per 1 cup / 250 mL serving
• Calories: 266
• Protein: 12 g
• Fat: 18 g
• Carbohydrate: 21 g
• Dietary Fibre: 5 g
• Sodium: 198 mg
• Iron: 8 mg
• Calcium: 437 mg
• Vitamin A: 250 mcg
• Vitamin C: 76 mg
• Percentage of calories from: Protein 16%, Fat 55%, Carbohydrate 29%
Pro Tips
• for the Perfect Curry
• For a firmer, less watery tofu, press it for at least 30 minutes before dicing. Wrap the block in paper towels or a clean kitchen towel and place something heavy on top.
• Feel free to swap the vegetables based on what’s in season or in your fridge. Sweet potatoes, spinach, or green beans are all fantastic additions.
• To boost the flavour, toast the dry spices (curry powder, cumin, coriander) in the pan for 30 seconds before adding any liquid. This awakens their essential oils and makes the curry more aromatic.
• For an even creamier sauce, use full-fat coconut milk instead of light, or stir in a tablespoon of cashew butter at the end.
FAQ
Q: Is this curried tofu and vegetable dish a good source of plant-based protein
A: Absolutely! This recipe is an excellent source of vegetarian protein, primarily from the firm tofu. Each serving provides 12 grams of complete plant-based protein, making it a satisfying and nourishing meal that will keep you feeling full and energized.
Q: Can I use different vegetables in this vegetarian curry
A: Yes, this recipe is incredibly versatile. Feel free to substitute the vegetables based on what you have on hand or what’s in season. Sweet potatoes, spinach, green beans, zucchini, or peas are all fantastic additions that work well with the creamy coconut curry sauce.
Q: Do I really need to press the tofu for this recipe
A: While not strictly mandatory, pressing the tofu is highly recommended for the best texture. Pressing removes excess water, allowing the tofu to become firmer, absorb the curry flavours more effectively, and prevent it from becoming watery in the sauce.
Q: How should I store and reheat leftover tofu curry
A: Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, gently warm the curry in a saucepan over medium-low heat until heated through. You can also microwave it in a covered, microwave-safe dish.
