Walder Wellness, RD | Simple, Healthy Whole Food Recipes

  • About
    • Press
  • Recipes
  • Nutrition
  • Work With Me
  • Shop
  • Contact

Healthy Vegan Tofu Coconut Curry

April 10, 2020

Jump to Recipe

This post may contain affiliate links. Please see my disclosure policy

This tofu coconut curry recipe is vegan and packed full of protein, nutritious vegetables and warm spices. It’s the ultimate vegan curry! Leftovers taste amazing, making it perfect for meal prep.

white bowl with coconut curry tofu and vegetables over quinoa

Looking for a comforting but healthy dinner idea that’s packed with vegetables, protein, and TONS of flavour? This delicious vegan tofu coconut curry ticks all those boxes!

Tofu provides quality plant-based protein and this curry dish is loaded with so many different kinds of vegetables!

Even better? Leftovers of this dish taste fantastic, making this an awesome recipe to include in your lunch or dinner meal prep routine! The leftovers can also easily be made into a stir-fry type of meal.

I hope you enjoy this warming, nourishing meal as much as I do.

white bowl with coconut curry tofu and vegetables over quinoa

Is Curry Healthy?

You bet! This vegan coconut curry is an incredibly nutritious and balanced meal.

As a dietitian, I always strive to share recipes that are packed with nutrition. This tofu curry recipe is no different.

  • Tofu is an excellent source of plant-based protein and minerals like calcium, iron, magnesium, and zinc
  • Coconut milk is full of satiating fats that also help your body absorb any fat-soluble nutrients in this meal
  • Vegetables are packed with vitamins, minerals, antioxidants, and dietary fibre
  • Quinoa is a great source of fibre-rich carbohydrates, micronutrients, and protein. That said, you can serve this with another whole grain for similar nutrition benefits!

Recipe Ingredients

Aside from the fresh veggies, you may have many of these ingredients on hand already! Here’s what you need to make this vegan curry recipe:

  • tofu
  • cornstarch
  • quinoa (or other whole grain)
  • coconut oil
  • garlic
  • coconut milk
  • curry powder
  • cumin
  • cinnamon
  • ground ginger
  • vegetables, like cremini mushrooms, bell peppers, zucchini, tomatoes, and/or spinach
wood cutting board with vegetables and tofu in bowls

How To Make Coconut Curry Tofu

You want to start this recipe by cutting a block of tofu into cubes and pressing out the water with paper towel. Feel free to place something heavy (like a large plate or cookbook) over the paper towel while you cook the rest of the ingredients.

Unless you have grains pre-cooked, you’ll want to cook those now as well. I used quinoa for this recipe and have a whole post about how to cook quinoa here!

Next, heat some coconut oil in a large pan over medium. Add minced garlic and cook for a couple minutes until brown and fragrant. You can add onion here too if you’d like (I simply don’t tolerate onion well).

Then, add the chopped mushrooms and sauté for 5-minutes. Add the chopped zucchini, peppers, and tomatoes next and cook for another 5-minutes. Then, add the baby spinach and continue to sauté until it wilts.

black pan with chopped zucchini, mushrooms, tomatoes, spinach stir fry

Next, pour coconut milk (linked my favourite brand) into the pan overtop of the cooked veggies.

Add all your spices, including curry powder, cumin, cinnamon, ground ginger, salt, and pepper. Stir everything together, bringing the coconut milk to a boil.

Reduce heat and allow the coconut curry to simmer and thicken for about 15 minutes. If necessary, adjust seasonings to taste.

black pan with coconut curry and chopped zucchini, mushrooms, tomatoes, spinach stir fry

Meanwhile, toss the cubes of tofu in cornstarch. In a separate pan, heat coconut oil and cook tofu for 7-10 minutes, until crispy on all sides. Remove from heat.

Stir the tofu into the veggie-curry mixture. Serve quinoa into bowls and top with coconut curry. Enjoy!

Shop This Post

Curry Powder

Buy Now

Kirkland Organic Quinoa

Buy Now

Material Coated Pan

Buy Now

How To Store & Reheat Curry

Is it weird that I think the leftovers of this coconut curry are almost better than eating it fresh?! It’s as if the flavours have had even more time to set in :).

Because the leftovers taste so good, this recipe is truly perfect for meal prep. Leftovers can be stored in an airtight container in the fridge for 3-4 days.

You can easily reheat the leftovers in the microwave or on the stovetop.

Reheating on the stovetop makes this like a curry tofu and vegetable stir-fry. You can even throw in some additional veggies if needed to bulk things up or to use up what you have in the fridge. It’s SO good this way!

Leftover coconut curry tofu, vegetables, and quinoa in glass container

Recipe Modifications

This recipe can easily be modified according to your dietary preferences or ingredients you have on hand.

Feel free to swap any of the veggies with a different kind.

Tofu can be swapped with animal proteins like shrimp or chicken if preferred.

Instead of serving over quinoa, you can serve this coconut curry tofu over another grain like brown rice or farro.

white bowl with coconut curry tofu and vegetables over quinoa

More Healthy Tofu Recipes

  • Easy Curry Tofu Scramble
  • Crispy Baked Tofu With Maple Miso Sauce
  • Vegan Noodle Bowl With Spicy Peanut Sauce

Did you give this Coconut Curry Tofu With Vegetables a try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

white bowl with coconut curry tofu and vegetables over quinoa
Print Pin
Rate this Recipe
5 from 3 votes

Healthy Vegan Tofu Coconut Curry

This tofu coconut curry recipe is vegan and packed full of protein, nutritious vegetables and warm spices. It’s the ultimate vegan curry! Leftovers taste amazing, making it perfect for meal prep.
Course Main Course
Cuisine Indian
Diet Gluten Free, Low Lactose, Vegan, Vegetarian
Keyword coconut milk, curry powder, mushrooms, spinach, tofu, tomatoes, zucchini
Prep Time 15 minutes
Cook Time 30 minutes
0 minutes
Total Time 45 minutes
Servings 4
Author Carrie Walder

Ingredients

  • 1 block firm or extra firm tofu
  • 1 Tbsp cornstarch
  • 2/3 cup quinoa, dry (makes 2 cups cooked)
  • 1 Tbsp coconut oil, divided
  • 3 cloves garlic, minced
  • 3 cups cremini mushrooms, quartered
  • 1 large bell pepper, chopped
  • 2 small-med zucchini, cut into 1/2-inch pieces
  • 1.5 cups cherry or grape tomatoes
  • 3 handfuls baby spinach
  • 1 can coconut milk
  • 1.5 Tbsp curry powder
  • 1 tsp cumin
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • Salt + pepper, to taste

Instructions

  • Cut block of tofu into 1-inch cubes and press out the water with paper towel.Place something heavy (like a large plate or cookbook) over the paper towel while you cook the rest of the ingredients.
  • Cook quinoa or other grain according to package directions. I have a whole post about how to cook quinoa here, if needed!
  • Next, heat 2 tsp coconut oil in a large pan over medium. Add minced garlic and cook for a couple minutes until brown and fragrant. You can add chopped onion here too if you'd like (I simply don't tolerate onion well).
  • Add the quartered mushrooms to the pan and sauté for 5-mins. Add the chopped zucchini, peppers, and tomatoes next, sautéing for another 5-mins. Add baby spinach and continue to sauté until it wilts.
  • Next, pour coconut milk into the pan overtop of the cooked veggies. Stir spices into the coconut milk, bringing everything to a boil. Reduce heat and allow the coconut curry to simmer for about 15 minutes, allowing the milk to reduce and thicken. If necessary, adjust seasonings to taste.
  • Meanwhile, toss the cubes of tofu in cornstarch until coated. In a separate pan, heat remaining 1 tsp of coconut oil and cook tofu for 7-10 minutes, until crispy on all sides. Remove from heat.
  • Stir the tofu into the veggie-curry mixture. Serve quinoa into bowls and top with coconut curry. Enjoy hot!

Notes

*Leftovers can be stored in an airtight container in the fridge for 3-4 days.
*You can easily reheat the leftovers in the microwave or on the stovetop. Reheating on the stovetop makes this like a coconut curry tofu and vegetable stir-fry. You can even throw in some additional veggies if needed to bulk things up or to use up what you have in the fridge.
*This recipe can easily be modified according to dietary preferences or ingredients you have on hand. Feel free to swap any of the veggies with a different kind. Tofu can be swapped with animal proteins like shrimp or chicken. Instead of serving over quinoa, you can serve this over another grain like rice.
Did you make this recipe?Be sure to tag @walderwellness on Instagram. I love seeing your beautiful creations!

Pin it for later:

coconut curry tofu with vegetables pinterest graphic

This post may contain affiliate links. Please see my disclosure policy

You'll Also Love

  • curry tofu scramble with red bell peppers and spinach on a plate
    Easy Curry Tofu Scramble (Vegan)
  • white bowl with crispy baked tofu, asparagus, quinoa
    Crispy Baked Tofu With Maple Miso Sauce
  • white bowl with homemade pesto and spoon
    Easy Vegan Hemp Seed Pesto

6 Comments
Filed Under: Bowls, Dairy-Free, Gluten-Free, Mains, Meal Prep, Recipes, Vegan, Vegetarian
Tagged With: bell peppers, mushrooms, quinoa, spinach, tofu, tomatoes, zucchini

Comments

  1. Vickie says

    April 11, 2020 at 9:19 am

    I would like to try this recipe but I noticed in the ingredients it calls for tomatoes but in the directions it says to add the peppers. Is it supposed to be both peppers and tomatoes? If so how many peppers?

    Reply
    • Carrie Walder says

      April 11, 2020 at 10:34 am

      Hi Vickie – thanks so much for bringing this to my attention! I forgot to add the bell pepper to the ingredient list. I’ve updated the recipe. It should be both 1 bell pepper as well as the tomatoes. Do know that you can totally play around with the vegetables in here though if you’d like to omit or include another kind. These were just the veggies I used :). I hope you enjoy it!

      Reply
  2. Serina says

    April 12, 2020 at 6:51 pm

    5 stars
    Hey carrie, just made this for dinner. Turned out great! Super easy and super healthy. Thanks again for another bomb recipe!

    Reply
    • Carrie Walder says

      April 13, 2020 at 7:58 am

      Hi Serina,

      I’m so happy to hear you enjoyed it!! Thanks so much for sharing your experience. I can’t wait to see what you make next 🙂

      Reply
  3. Pinky alemania says

    August 27, 2020 at 12:21 am

    5 stars
    Hi. I’ll try to make this tonight. I love curries so i know that this recipe will turn great.❤️

    Reply
    • Carrie Walder says

      August 27, 2020 at 11:39 am

      Aw thank you so much! I hope you enjoyed it <3

      Reply

Leave a Comment & Rate this Recipe Cancel reply

If you love this recipe, please consider giving it a star rating when you post a comment. Star ratings help people discover my recipes online. Your support means a great deal to me.

Sincerely,
xo Carrie

Your email address will not be published. Required fields are marked *

Recipe Rating




About Me

Hi, I’m Carrie Walder, MS, RD! I’m a Registered Dietitian in both Canada and the United States. Here, and on my Instagram (@walderwellness), I share ways to add more whole foods into your everyday life in a simple, realistic, and nutritionally balanced way. Thanks so much for stopping by!

Never miss a recipe!

  • Email
  • Instagram
  • LinkedIn
  • Pinterest

Popular Posts

  • pinterest graphic for healthy vegetable side dish recipe roundup 20+ Easy, Healthy Vegetable Side Dish Recipes
  • how to cook quinoa and 3 ways to add flavour How To Cook & Season Quinoa: 3 Recipes
  • gourmet grilled cheese sandwich stacked on plate The BEST Gourmet Grilled Cheese Sandwich
  • roundup of 10 healthy lunch ideas to pack for work 18 Healthy Lunch Ideas To Pack For Work

Instagram @walderwellness

Sourdough french toast with a mixed berry-chia com Sourdough french toast with a mixed berry-chia compote 💙. If you’ve been missing your weekend brunch outings, this is the perfect dish to help re-create that experience at home. It may look + taste decadent, but the base of this recipe is only 5 simple ingredients! You can use any toppings you’d like - I share a bunch of ideas in the blog post too :). Link to recipe in bio!

https://www.walderwellness.com/sourdough-french-toast-with-blueberry-chia-compote-greek-yogurt-peanut-butter/
Have you tried this vegan kale + brussels sprout c Have you tried this vegan kale + brussels sprout caesar salad yet? According to the recipe reviews, this winter caesar salad is a BIG hit with your husbands + boyfriends haha. Sooo if you’re trying to get the men in your life to eat more veggies, maybe give this one a try 😅!! 

In all seriousness though - this salad is the perfect mix of winter produce + just so satisfying. It’s made with chopped kale, shredded brussels, honeycrisp apples, pomegranates, sourdough croutons, and a cashew-based caesar dressing. You can find the full recipe at the link in my bio 💕

https://www.walderwellness.com/vegan-kale-brussels-sprout-caesar-salad/
Spaghetti squash with kale pesto + shrimp 💛. Th Spaghetti squash with kale pesto + shrimp 💛. There’s a new recipe up on the blog for this super cozy winter meal (link in bio)! As much as I love me some real spaghetti, there’s just something about spaghetti squash that is so warming + comforting! This one is just 10 simple ingredients, naturally gluten-free + dairy-free, and high in fibre + protein. If you’d prefer to serve this with another protein (other than shrimp), you totally can! It’s so easily modifiable to meet your needs :)

https://www.walderwellness.com/spaghetti-squash-with-kale-pesto-shrimp/
Trying to add more plants to your diet? Breakfast Trying to add more plants to your diet? Breakfast is the perfect place to start :). I’ve rounded up 30+ simple, healthy, and DELICIOUS whole food plant-based breakfast ideas for you on the blog! Many are from my website, along with some from my favourite food bloggers + fellow dietitian friends 🥰.

There are so many benefits to eating more plants - no matter what diet you follow. You can find all the recipes (including this ginger baked pear oatmeal) at the link in my bio! Happy Sunday loves xx

https://www.walderwellness.com/30-healthy-plant-based-breakfast-ideas/
This blood orange bircher muesli is one of my favo This blood orange bircher muesli is one of my favourite ways to enjoy blood oranges when they’re in season 🍊! It’s a quick, healthy, and no-cook breakfast idea that’s perfect to make in advance. It’s just 5 ingredients (plus toppings) + packs in tons of fibre, protein, healthy fats, and micronutrients. The pink colour is super pretty to look at too hehe. Full recipe at the link in my bio! Happy Saturday friends 😘

https://www.walderwellness.com/blood-orange-bircher-muesli/
Follow @walderwellness

Copyright © 2021 · Terms & Conditions and Privacy Policy · Support by Foodie Digital