Healthy Recipes Main Dishes Healthy Curry Main Dish Recipes Easy Tofu Curry 5.0 (5) 2 Reviews Baking the tofu for this protein-packed tofu curry adds texture and helps the tofu hold its shape once added to the sauce. The curry itself is smooth and creamy, with warmth from the spices and some kick from Madras curry powder and jalapeño. If you want to dial down the spice level, swap out the Madras curry powder for regular curry powder. Tearing the tofu by hand helps the curry sauce cling onto all the craggy bits, but if desired, you could cut the tofu into 1-inch cubes instead. By Nicole Hopper Nicole Hopper Nicole Hopper is a recipe tester and developer based in Birmingham, Alabama. EatingWell's Editorial Guidelines Published on October 26, 2023 Tested by Julia Levy Tested by Julia Levy Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless Active Time: 30 mins Total Time: 40 mins Servings: 4 servings Nutrition Profile: Sesame-Free Nut-Free Dairy-Free Healthy Pregnancy High-Fiber Vegan Vegetarian High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless Cook Mode (Keep screen awake) Ingredients 1 (14-ounce) package extra-firm tofu, drained, pressed and patted dry 3 tablespoons canola oil, divided 2 tablespoons cornstarch 1 1/2 teaspoons garam masala, divided 1 teaspoon salt, divided 1 cup chopped yellow onion 1 medium jalapeño pepper, stemmed and finely chopped 1 (1 1/2-inch) piece fresh ginger, peeled and finely chopped 4 cloves garlic, finely chopped 1 tablespoon Madras curry powder 1 (15-ounce) can no-salt-added crushed tomatoes 1 cup well-stirred canned coconut milk 1/2 cup water 1 (10-ounce) package frozen peas 1 (5-ounce) package baby spinach 2 cups hot cooked brown basmati rice Fresh cilantro leaves and tender stems for garnish (optional) Directions Preheat oven to 400°F. Using your hands, crumble tofu into bite-size pieces onto a rimmed baking sheet. Gently toss the crumbled tofu with 2 tablespoons oil, cornstarch, 1 teaspoon garam masala and 1/2 teaspoon salt until evenly coated. Bake, stirring once halfway, until lightly golden with crispy edges, about 30 minutes. Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless Meanwhile, heat the remaining 1 tablespoon oil in a medium Dutch oven over medium heat. Add onion, jalapeño, ginger and garlic; cook, stirring often, until softened, about 5 minutes. Stir in curry powder and the remaining 1/2 teaspoon each garam masala and salt. Cook, stirring constantly, until fragrant, about 30 seconds. Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless Stir in tomatoes and coconut milk. Bring to a simmer over medium heat; simmer until flavors meld, about 5 minutes. Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless Ladle the mixture into a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth and creamy, about 1 minute. (Use caution when blending hot liquids.) Return the pureed mixture to the pot. (Alternatively, use an immersion blender to puree the mixture in the pot until smooth, about 2 minutes.) Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless Add the baked tofu, water, peas and spinach. Cook over medium heat, stirring occasionally, until the peas are tender and the spinach is wilted, 3 to 5 minutes. Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless Divide rice among 4 bowls; top with the curry. Garnish with cilantro, if desired. Frequently Asked Questions Is brown basmati rice good for you? Basmati rice is an aromatic rice that will flood your kitchen with its amazing nutty scent as it cooks. Brown basmati rice is a whole grain and hasn’t been processed like white rice has been, which removes the nutritious outer layers from the rice kernel. And as a whole grain, brown basmati rice is full of nutrients, including antioxidants, fiber and plant-based protein. Are peas healthy? There’s a reason peas are a staple vegetable—even if your primary experience as a child with them was as a pile of mushy canned peas. In 1 cup of peas, you’ll get almost a whole day’s worth of vitamin C and a nice protein and fiber boost—along with other vitamins and minerals like iron, zinc and B vitamins. Is this recipe gluten-free? This recipe has a lot of ingredients! However, none of them contain gluten, so yes, this recipe is gluten-free. Why should I bake the tofu before adding it to the curry? Baking the tofu first helps it to hold its shape when added to the curry. The garam masala adds a layer of flavor, and the cornstarch crisps it up, giving the tofu some texture. How can I adjust the spice level of the curry? If you want to dial down the spice level of the curry, swap out the Madras curry powder for regular curry powder. Madras curry powder is spicier due to the dried hot peppers that are typically added to the blend. Can I make Tofu Curry ahead? Yes, you can! Cool it completely and refrigerate in an airtight container for up to 3 days. What kind of tofu should I use in curry? We recommend using extra-firm tofu, which holds its shape and structure when simmered. Soft tofu and silken tofu are less sturdy and will fall apart in the curry, so it’s best to use their creamier texture in smoothies and desserts. Additional reporting by Carrie Myers and Jan Valdez EatingWell.com, October 2023 Rate It Print Nutrition Facts (per serving) 555 Calories 30g Fat 59g Carbs 22g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 1 1/2 cups curry & 1/2 cup rice Calories 555 % Daily Value * Total Carbohydrate 59g 22% Dietary Fiber 12g 42% Total Sugars 13g Protein 22g 43% Total Fat 30g 38% Saturated Fat 13g 64% Cholesterol 0mg 0% Vitamin A 286µg Vitamin C 42mg 47% Vitamin D 0µg Vitamin E 5mg 34% Folate 152µg Vitamin K 208µg Sodium 654mg 28% Calcium 425mg 33% Iron 9mg 49% Magnesium 186mg 44% Potassium 1265mg 27% Zinc 3mg 29% Vitamin B12 0µg Omega 3 1g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.