Tofu and Vegetable Curry
A fragrant, plant-based curry with crispy tofu and colorful vegetables in a rich coconut sauce. Vegan and gluten-free.
Tofu and Vegetable Curry has 420 calories per serving, with 20g protein, 35g carbs, 22g fat, and 6g fiber. Prep 10 min, cook 15 min.
Nutrition per serving
1 serving(s)
420
Calories
20g
Protein
40% DV
35g
Carbs
13% DV
22g
Fat
28% DV
* %DV based on a 2000 calorie diet
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
15 min
Servings
1
Est. Cost
$3.50
Why You’ll Love This Tofu Curry
This tofu and vegetable curry is a protein-rich plant-based dinner that’s full of flavor without being heavy on calories. Tofu absorbs the curry spices beautifully, while the vegetables add volume and nutrients. At 420 calories with 20g of protein, it’s a satisfying vegan meal.
Ingredients
- 150g firm tofu, pressed and cubed
- 1 cup broccoli florets
- ½ bell pepper, sliced
- ½ onion, sliced
- 1 tbsp coconut oil
- 2 tbsp soy sauce
- 1 tbsp grated ginger
- ½ cup cooked rice
- Curry powder and turmeric to taste
Instructions
-
Press the tofu to remove excess water, then cut into cubes.
-
Heat coconut oil in a pan over medium-high heat. Pan-fry tofu until golden on all sides (5-7 minutes). Remove and set aside.
-
Sauté onion, ginger, and curry spices for 2 minutes until fragrant.
-
Add broccoli and bell pepper, stir-fry for 3-4 minutes.
-
Return tofu to the pan, add soy sauce, and toss everything together.
-
Serve over rice.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 20g |
| Carbs | 35g |
| Fat | 22g |
| Fiber | 6g |
Tips
- Crispy tofu: Coat tofu cubes in cornstarch before frying for extra crunch.
- Add coconut milk: Pour in ¼ cup light coconut milk for a creamier curry.
- Meal prep: This reheats beautifully — make 3 servings at once.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
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