Heart-Healthy Tofu Curry

Treat your taste buds while caring for your heart with this flavorful and nutrient-packed Heart-Healthy Tofu Curry. Bursting with aromatic spices like curry, turmeric, and cumin, this plant-based delight is a vibrant fusion of extra-firm tofu, tender vegetables, and a creamy yet light coconut milk base. Fresh ingredients such as baby spinach, grated ginger, and a zesty squeeze of lime elevate this dish to both a wholesome and satisfying meal. With a quick prep time of 15 minutes and a total cook time under 30 minutes, it’s an ideal choice for busy weeknights. Serve it over hearty brown rice or protein-rich quinoa for a balanced, gluten-free option. Whether you're embracing plant-based eating, watching your sodium intake, or simply craving cozy, comforting flavors, this low-sodium, dairy-free tofu curry is sure to become a family favorite.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 ounces extra-firm tofu
• 1 tablespoon olive oil
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 red bell pepper, diced
• 1 zucchini, sliced
• 2 cups baby spinach
• 1 cup low-sodium vegetable broth
• 1 cup light coconut milk
• 1.5 tablespoons curry powder
• 0.5 teaspoons turmeric powder
• 1 teaspoon cumin powder
• 0.5 teaspoons coriander powder
• 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon fresh lime juice
• 2 cups cooked brown rice or quinoa (optional, for serving)

Directions

Step 1

Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top. Let it sit for 15 minutes, then cut it into 1-inch cubes.

Step 2

In a large nonstick skillet or saucepan, heat olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.

Step 3

Add the minced garlic and grated ginger, and sauté for another 1-2 minutes until fragrant.

Step 4

Stir in the curry powder, turmeric powder, cumin powder, and coriander powder. Cook for 30 seconds to toast the spices and bring out their flavors.

Step 5

Add the diced red bell pepper and sliced zucchini to the skillet. Cook for 5 minutes, stirring occasionally, until the vegetables are slightly tender.

Step 6

Pour in the low-sodium vegetable broth and light coconut milk. Stir well to combine.

Step 7

Add the tofu cubes to the skillet, ensuring they are evenly coated in the sauce. Simmer the curry over low-medium heat for 10 minutes to allow the flavors to meld together.

Step 8

Stir in the baby spinach and let it wilt for 1-2 minutes.

Step 9

Add the low-sodium soy sauce (or tamari), fresh lime juice, and chopped cilantro. Stir to combine and adjust seasonings to taste.

Step 10

Serve the tofu curry warm over cooked brown rice or quinoa, if desired. Garnish with additional chopped cilantro and lime wedges, if preferred.

Nutrition Facts

Serving size	1789 grams (1789.0g)

Amount per serving	% Daily Value*
Calories	1439

Total Fat 62.00g	79%
Saturated Fat 17.60g	88%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 3889mg	169%
Total Carbohydrate 150.50g	55%
Dietary Fiber 25.40g	91%
Total Sugars 19.80g
Protein 81.50g	163%

Vitamin D 0IU	0%
Calcium 2923mg	225%
Iron 29mg	159%
Potassium 2420mg	51%

*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: 37.6%

Protein: 21.9%

Carbs: 40.5%