Healthy Vegan Tofu Coconut Curry
This tofu coconut curry recipe is vegan and packed full of protein, nutritious vegetables, and warm spices. Leftovers taste amazing, making it perfect for meal prep.
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.
Want more easy tofu recipes? Check out my roundup of simple, healthy tofu recipes for more inspiration!
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:
- firm or extra-firm tofu
- 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
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!
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
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!
More Healthy Tofu Recipes
- Easy Curry Tofu Scramble
- Tofu Tomato Pasta With Vegetables
- Tofu Smoothie With Banana & Vanilla
- Crispy Baked Tofu With Maple Miso Sauce
- Honey Garlic Tofu With Soy & Sesame
- Crispy Tofu Salad With Miso-Sesame Tahini Dressing
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!
Get the Recipe: Healthy Vegan Tofu Coconut Curry
Ingredients
- 1 block firm or extra firm tofu
- 1 cup quinoa, dry
- 1 Tbsp coconut oil, divided
- 3 cloves garlic, minced
- 3 cups cremini mushrooms, sliced or quartered
- 1 large bell pepper, chopped
- 2 small-med zucchini, cut into 1/2-inch pieces
- 1.5 cups cherry or grape tomatoes
- 3 cups 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
- Optional garnish: lime, fresh herbs (parsley/cilantro)
Instructions
- Cut block of tofu into 1/2- or 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 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 mushrooms to the pan and sauté for 5 mins. Add the chopped zucchini, peppers, and tomatoes next, sautéing for another 5-10 mins, or until veggies are lightly browned. Add baby spinach and continue to sauté until it wilts.
- Next, pour coconut milk into the pan overtop of the cooked veggies. Stir curry powder, cumin, cinnamon, ginger, salt, and pepper into the coconut milk, bringing everything to a boil.
- Carefully stir in tofu cubes. Reduce heat and allow the coconut curry to simmer (uncovered) for about 15-20 minutes, allowing the milk to reduce and thicken. If necessary, adjust seasonings to desired taste.*Note: if you'd like to have crispier tofu, you can fry tofu in a separate pan with a bit of cornstarch, until crispy on all sides. Then serve the curry overtop of the tofu and quinoa!
- Serve quinoa into bowls and top with coconut curry. Garnish with fresh herbs and a squeeze of lime (if desired). Enjoy hot!
Notes
- 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
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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14 Comments on “Healthy Vegan Tofu Coconut Curry”
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?
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!
Hey carrie, just made this for dinner. Turned out great! Super easy and super healthy. Thanks again for another bomb recipe!
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 🙂
Hi. I’ll try to make this tonight. I love curries so i know that this recipe will turn great.❤️
Aw thank you so much! I hope you enjoyed it <3
First time making a curry with powder instead of paste, and damn, so tasty! Made extra so I could have leftovers, and can’t wait to make again.
Hi Zoey,
So glad you enjoyed this version using curry powder! Honestly, the leftovers taste even better than freshly cooked haha – so that was a smart idea to make extra 😉
This was really delicious. I love ALL the veggies – it is full of them. The flavour was quite light, though it was also kind of flavorful – kind of confusing, I know.
There are a few things I would adjust
1) the cooking time for the veggies. I made this exactly as written and the veggies were overcooked. I would NOT sauté zucchini, peppers, and tomatoes for 10 minutes – that was way too long as you are also simmering the dish for about 20 minutes at the end. I would give them a sauté to brown them a bit and then leave them to cook at the end. .
2) I’d be inclined to use a bit more of the spices as my husband and I found it a bit light on flavour. Next time I will use all the same ingredients but perhaps do “heaping tablespoon, heaping teaspoon” for example.
3) We used fresh ginger and added it in with the garlic. I am thinking for a more authentic curry you would use fresh ginger.
I will definitely make this again with my adjustments.
As Carrie mentioned in one of the reviews – any veggie would be delicious. I might be inclined to add cauliflower too. The tomatoes are also a nice burst of acidity.
Hi Trish! Thank you so much for sharing your experience and detailed review. So appreciate all the tips you shared!
Noted re veggie cooking time. I think sometimes it can depend on the pan, because it took mine this long to brown! Will update to suggest cooking until lightly browned instead of a strict time.
As for the spices – I totally know what you mean and think this is a personal preference too! I find it quite spicy, but my boyfriend can always add more hahah. I also think that the leftovers are even more flavourful as the spices have more time to do their thing. But luckily it’s one of those recipes where you can increase spices till it gets to your desired preferences 🙂
Thank you again for sharing and I’m glad you enjoyed this dish overall!!
Made this for dinner tonight and loved it! 10 out of 10 would recommend. I will definitely make this regularly.
Hi Sarah! Thank you so much for sharing that! I really appreciate it. I’m so happy to hear you enjoyed this one 🙂
I made the curry tonight and loved it! added some asparagus in and it turned out great!!
Question- I would consider this recipe very healthy, how many calories would you say is in the recipe titian or per serving?
Thanks for the great inspiration!
Hi Phoebe! Thanks so much for sharing – so happy to hear you enjoyed this one!! Unfortunately, I don’t calculate calories so I’m not sure how many are in here! I prefer to focus on the nutritious, whole food ingredients that it contains rather than numbers. If you want to enter the recipe in an online nutrition calculator, it will give you an estimate 🙂