Coconut tofu curry is a saucy, meatless dinner with cauliflower and green beans cooked right in the pot. Firm tofu supplies the protein, while curry powder keeps the grocery list simpler than a long list of individual spices.
Tips for coconut tofu curry
Choose firm tofu, not silken, so the cubes hold their shape. Tofu protein values vary greatly; the estimate uses USDA firm calcium-set tofu as its model. Curry blends range from mild to hot. Start with a mild one and offer chili flakes separately. Rice is optional for family members and is not included in these macros.
Makes 4 servings. One serving is one of 4 equal portions of all listed ingredients, including the specified sides and sauces. Prep: 20 minutes; cook: 25 minutes; total elapsed time: 45 minutes.
Helpful equipment: a large nonstick skillet is useful for the stovetop work. Check the size and features for your kitchen before buying.
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Coconut Tofu Curry with Cauliflower
Ingredients
- 2 14-ounce packages firm calcium-set tofu drained, patted dry; package weight before draining
- 1 13.5-ounce can unsweetened coconut milk regular full-fat; stir before using
- 1 lb cauliflower florets small bite-size pieces
- 8 oz green beans trimmed, cut in half
- 1/2 cup onion diced
- 1 tbsp olive oil
- 1 tbsp curry powder mild blend
- 1 tbsp fresh ginger finely grated
- 2 cloves garlic minced
- 1 tbsp lime juice
- 1/2 cup water
- 1/2 tsp table salt
Instructions
- Drain tofu and pat dry. Cut into 3/4-inch cubes. Cut cauliflower small enough to cook in a short simmer.
- Heat oil in a wide, deep skillet or Dutch oven over medium heat. Cook onion 4–5 minutes until softened. Stir in curry powder, ginger and garlic for 30 seconds.
- Add coconut milk, water, salt, cauliflower and green beans. Bring to a gentle simmer, cover and cook 10–12 minutes, stirring twice.
- Fold in tofu carefully. Simmer uncovered 5–8 minutes, until tofu is hot throughout and vegetables are tender. Add a little water only if the sauce becomes too thick.
- Turn off heat and stir in lime juice. Divide all tofu, vegetables and sauce among four bowls.
Notes
Storage and meal prep
Refrigerate within 2 hours in shallow containers at 40°F or below for 3–4 days. Reheat while stirring until 165°F. Freeze up to 2 months for best quality; tofu becomes chewier and coconut sauce may separate, so stir well.
More practical ideas
For another option, try Crispy Tofu & Peanut Noodle Bowls. Our meal prep tips can help with planning and storing leftovers.
About the nutrition
Nutrition values are estimates, calculated from all listed ingredients and divided into 4 equal servings. Total carbohydrates include fiber. Different brands, substitutions and extra sides change the result. This development draft has not been kitchen-tested.