Mediterranean Diet Tofu Curry

Elevate your plant-based cooking with this vibrant and wholesome Mediterranean Diet Tofu Curry, a fusion of bold spices and fresh, nutrient-packed ingredients. This dairy-free, protein-rich dish combines crispy golden tofu with a medley of colorful veggies like red bell pepper and zucchini, gently simmered in a creamy coconut milk and tomato base. Flavored with aromatic curry powder, cumin, and coriander, each bite offers a perfect balance of warmth and zest. Finished with a touch of fresh parsley and lemon juice for a burst of freshness, this curry is served over fluffy quinoa or hearty brown rice for a complete, satisfying meal. Perfect for weeknight dinners or meal prep, this easy-to-make tofu curry seamlessly blends Mediterranean influences with a comforting curry twist.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 g extra-firm tofu
• 2 tbsp olive oil
• 1 medium (diced) yellow onion
• 3 (minced) garlic cloves
• 1 (diced) red bell pepper
• 1 medium (diced) zucchini
• 400 g canned diced tomatoes
• 400 ml coconut milk (unsweetened, full-fat)
• 2 tsp curry powder
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp paprika
• 100 g baby spinach
• 2 tbsp (chopped) fresh parsley
• 1 tbsp lemon juice
• 1 tsp (adjust to taste) sea salt
• 0.5 tsp black pepper
• 200 g (cooked as per package instructions) quinoa or brown rice (to serve)

Directions

Step 1

Press the tofu to remove excess moisture. Place the tofu block between two plates and use a heavy object to press it for 10-15 minutes. Once pressed, cut the tofu into bite-sized cubes.

Step 2

Heat 1 tablespoon of olive oil in a large skillet or pot over medium heat. Add the tofu cubes and cook until they are golden and slightly crispy, about 6-8 minutes. Remove the tofu from the pan and set aside.

Step 3

In the same skillet, heat the remaining tablespoon of olive oil. Add the diced onion and sauté until softened, about 3 minutes.

Step 4

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

Step 5

Stir in the curry powder, ground cumin, ground coriander, and paprika. Cook for 1 minute to release the aroma of the spices.

Step 6

Add the canned diced tomatoes and coconut milk to the skillet. Stir well to combine and bring the mixture to a gentle simmer.

Step 7

Return the cooked tofu to the skillet. Stir to coat the tofu in the curry sauce. Simmer gently for 10 minutes to allow the flavors to meld.

Step 8

Add the baby spinach to the skillet and cook until wilted, about 2-3 minutes.

Step 9

Stir in the lemon juice, chopped fresh parsley, sea salt, and black pepper. Adjust seasoning to taste.

Step 10

Serve the Mediterranean Diet Tofu Curry over a bed of cooked quinoa or brown rice. Garnish with additional parsley if desired.

Nutrition Facts

Serving size	2008.7 grams (2008.7g)

Amount per serving	% Daily Value*
Calories	2391

Total Fat 175.10g	224%
Saturated Fat 98.50g	493%
Polyunsaturated Fat 6.20g
Cholesterol 8mg	3%
Sodium 6301mg	274%
Total Carbohydrate 137.80g	50%
Dietary Fiber 42.10g	150%
Total Sugars 52.30g
Protein 92.40g	185%

Vitamin D 0IU	0%
Calcium 3172mg	244%
Iron 40mg	221%
Potassium 4216mg	90%

*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: 63.1%

Protein: 14.8%

Carbs: 22.1%