Low Sodium Tofu Curry

Indulge in a wholesome and heart-healthy meal with this Low Sodium Tofu Curry, a flavorful yet mindful twist on a classic comfort dish. This vegan curry combines protein-rich extra-firm tofu with creamy unsweetened coconut milk, nutrient-packed spinach, and a medley of aromatic spices like turmeric, cumin, and coriander. Without compromising on flavor, this recipe uses low sodium vegetable broth and optional low sodium soy sauce to keep it diet-friendly while creating a luscious, savory base. Fresh garlic, ginger, and tomatoes elevate the dish with natural depth and brightness, while a hint of lime juice adds a zesty finish. Served over fluffy brown rice or quinoa and garnished with fragrant cilantro, this one-pot dish is perfect for a satisfying dinner that’s rich in flavor but light on sodium. Ready in under an hour, it's an excellent choice for anyone seeking a nutritious, gluten-free, and low-sodium meal option.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 14 oz Extra-firm tofu
• 1 cup Coconut milk (unsweetened, canned)
• 1 cup Low sodium vegetable broth
• 1 medium Onion
• 3 cloves Garlic cloves
• 1 tablespoon Fresh ginger
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Coriander powder
• 1 teaspoon Ground paprika
• 1 tablespoon Low sodium soy sauce (optional)
• 2 cups Fresh spinach
• 2 medium Tomatoes
• 2 tablespoons Olive oil
• 1 tablespoon Lime juice
• 2 tablespoons Fresh cilantro (for garnish)
• 2 cups Cooked brown rice or quinoa (for serving)

Directions

Step 1

Press the tofu: Wrap the tofu in a clean kitchen towel and place a heavy skillet or weight on it to press out excess water. Let it sit for 10-15 minutes.

Step 2

Cut the tofu into 1-inch cubes and set aside.

Step 3

Dice the onion, mince the garlic, and grate the fresh ginger.

Step 4

Heat the olive oil in a large skillet or pot over medium heat. Add the onion and sauté for 3-4 minutes until softened.

Step 5

Stir in the minced garlic and grated ginger. Cook for 1-2 minutes, stirring frequently to prevent burning.

Step 6

Add the turmeric, cumin, coriander, and paprika to the skillet. Stir continuously for 30 seconds to toast the spices and enhance flavor.

Step 7

Add the diced tomatoes to the skillet and cook for 4-5 minutes, allowing them to break down and form a thick sauce.

Step 8

Stir in the coconut milk and vegetable broth. Bring the mixture to a gentle simmer.

Step 9

Add the tofu cubes to the skillet, gently stirring to coat them in the curry sauce. Let it simmer for 10 minutes.

Step 10

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

Step 11

If desired, stir in the low sodium soy sauce and lime juice for added flavor. Adjust seasoning to taste, if needed, but avoid adding salt to keep it low sodium.

Step 12

Garnish the curry with freshly chopped cilantro.

Step 13

Serve the tofu curry over cooked brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	(1833.5g)

Amount per serving	% Daily Value*
Calories	2034.5

Total Fat 123.4g	0%
Saturated Fat 60.7g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 827.9mg	0%
Total Carbohydrate 167.0g	0%
Dietary Fiber 30.6g	0%
Total Sugars 26.8g
Protein 86.7g	0%

Vitamin D 0IU	0%
Calcium 2950.1mg	0%
Iron 28.0mg	0%
Potassium 3079.3mg	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: 52.3%

Protein: 16.3%

Carbs: 31.4%