Indian tofu curry
Prep
20 min
Cook
20 min
Serves
4
Skill
Vegetarian
Prep
20 min
Cook
20 min
Serves
4
Skill
A fragrant curry that’s quick and simple to prepare. Great as a satisfying mid-week meal, it’s delicious and highly nutritious.
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Looking for more healthy recipes? Explore our collection of over 500 healthy, dietitian approved recipes and subscribe to Recipe of the Week for free weekly recipe inspiration!
Ingredients
- 1 tbs olive oil
- 1 tsp fresh ginger, grated
- 1 clove garlic, crushed
- 1 onion diced
- 2 tbs medium curry paste
- 375g packet of firm tofu, cut into cubes
- 2 tbs pumpkin seed kernels
- 8 cups (250g) english spinach leaves (or frozen spinach)
- 2 tomatoes, diced
- 4 cups steamed brown rice
Nutrition per serving
2200 kJ
energy kj
23 g
protein
3 g
saturated fat
14 g
dietary fibre
60 g
carbohydrate
5 g
sugars
187 mg
sodium
Method
- Heat a frypan over medium heat, add oil, ginger, garlic, onion, and curry paste. Cook for 2 minutes stirring constantly until fragrant.
- Add tofu and fry for 5-8 minutes until tofu is coated. Add pumpkin kernels and cook for 2 minutes. Add spinach, place a lid on the pan and cook for a further 3 minutes until spinach is soft.
- Add the tomatoes and stir until combined and heated through. Serve with steamed rice. Serves 4.
Tips
- To marinate tofu: place in a shallow dish and cover with marinade, leave for about 30mins. Use a combination of soy sauce, sesame oil, garlic, lemon or honey, you can even try basil pesto, homemade or from the shops. There’s an abundance of marinades in the supermarkets that are quick and easy to use.
Remember to always check the label of each ingredient to ensure it is gluten free.
- 1 tbs olive oil
- 1 tsp fresh ginger, grated
- 1 clove garlic, crushed
- 1 onion diced
- 2 tbs medium curry paste
- 375g packet of firm tofu, cut into cubes
- 2 tbs pumpkin seed kernels
- 8 cups (250g) english spinach leaves (or frozen spinach)
- 2 tomatoes, diced
- 4 cups steamed brown rice
Nutrition per serving
2200 kJ
energy kj
23 g
protein
3 g
saturated fat
14 g
dietary fibre
60 g
carbohydrate
5 g
sugars
187 mg
sodium
- Heat a frypan over medium heat, add oil, ginger, garlic, onion, and curry paste. Cook for 2 minutes stirring constantly until fragrant.
- Add tofu and fry for 5-8 minutes until tofu is coated. Add pumpkin kernels and cook for 2 minutes. Add spinach, place a lid on the pan and cook for a further 3 minutes until spinach is soft.
- Add the tomatoes and stir until combined and heated through. Serve with steamed rice. Serves 4.
Tips
- To marinate tofu: place in a shallow dish and cover with marinade, leave for about 30mins. Use a combination of soy sauce, sesame oil, garlic, lemon or honey, you can even try basil pesto, homemade or from the shops. There’s an abundance of marinades in the supermarkets that are quick and easy to use.
Remember to always check the label of each ingredient to ensure it is gluten free.