Low Fat Tofu Curry

Discover a healthier twist on comfort food with this Low Fat Tofu Curry, a vibrant, plant-based dish packed with flavor and nutrition. Perfect for weeknight dinners, this recipe combines golden, pan-seared tofu with a fragrant blend of spices—like garam masala, turmeric, and cumin—simmered in creamy low-fat coconut milk. Fresh spinach and juicy tomatoes add a boost of color and nutrients, while a garnish of cilantro ties it all together. Ready in just 45 minutes, this dairy-free, protein-rich curry is a satisfying choice for anyone looking to enjoy a wholesome meal without the extra calories. Serve it with steamed rice or whole-grain flatbread for a truly nourishing experience!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams Firm tofu
• 1 teaspoons Olive oil
• 1 medium, diced Yellow onion
• 3 minced Garlic cloves
• 1 teaspoon, grated Ginger
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Paprika
• 1 teaspoon Garam masala
• 400 milliliters Low-fat coconut milk
• 2 medium, chopped Tomatoes
• 100 grams Fresh spinach
• 1 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons, chopped Fresh cilantro

Directions

Step 1

Press the tofu for 15 minutes to remove excess moisture, then cut it into 1-inch cubes.

Step 2

Heat 1 teaspoon of olive oil in a large non-stick pan over medium heat.

Step 3

Add the tofu cubes to the pan and cook for 5-7 minutes, turning occasionally, until they are golden on all sides. Remove tofu from the pan and set aside.

Step 4

In the same pan, add the diced onion and cook for 3-4 minutes until softened.

Step 5

Add the minced garlic and grated ginger, and cook for 1-2 minutes until fragrant.

Step 6

Stir in the ground cumin, coriander, turmeric, paprika, and garam masala, cooking for 1 minute to toast the spices.

Step 7

Add the chopped tomatoes and stir well, cooking for 3-4 minutes until they soften and start to break down.

Step 8

Pour in the low-fat coconut milk, stir, and bring to a gentle simmer.

Step 9

Add the cooked tofu cubes back into the pan and mix well to coat with the sauce.

Step 10

Simmer for 10 minutes, stirring occasionally, to let the flavors meld together.

Step 11

Add the fresh spinach and cook for 2-3 minutes until wilted.

Step 12

Season the curry with salt and black pepper to taste.

Step 13

Garnish with fresh cilantro and serve hot with steamed rice or whole-grain flatbread.

Nutrition Facts

Serving size	(1312.6g)

Amount per serving	% Daily Value*
Calories	704.4

Total Fat 42.1g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 2560.1mg	0%
Total Carbohydrate 46.8g	0%
Dietary Fiber 15.6g	0%
Total Sugars 16.2g
Protein 50.2g	0%

Vitamin D 0IU	0%
Calcium 851.7mg	0%
Iron 16.4mg	0%
Potassium 1666.6mg	0%

*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.

Source of Calories

Fat: 49.4%

Protein: 26.2%

Carbs: 24.4%