Zucchini Tofu Curry

Creamy, flavorful, and effortlessly healthy, this Zucchini Tofu Curry is a plant-based dream dish that’s perfect for weeknight dinners or meal prep. Featuring tender cubes of golden tofu and crisp zucchini simmered in a luscious coconut milk-based curry sauce infused with warming spices like curry powder, cumin, and turmeric, this dish is bursting with bold flavors. Ginger, garlic, and a hint of lime juice add a zesty brightness, while fresh cilantro and an optional chili kick take it to the next level. Ready in just 40 minutes, this one-pot wonder pairs beautifully with steamed rice or fluffy naan, making it a comforting and versatile option for vegans, vegetarians, and curry lovers alike. Packed with protein and rich aromatics, it’s a delicious way to enjoy a wholesome, dairy-free meal any night of the week.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 2 medium zucchini
• 2 tablespoons coconut oil (or any neutral oil)
• 1 medium onion
• 3 cloves garlic
• 1 tablespoon ginger
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• 0.5 teaspoons ground turmeric
• 0.5 teaspoons paprika
• 400 milliliters coconut milk
• 250 milliliters vegetable broth
• 1 tablespoon lime juice
• 1 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh cilantro
• 1 small red chili (optional)
• 0 optional (for serving) cooked rice or naan

Directions

Step 1

Press the tofu for about 10 minutes to remove excess moisture, then cut it into 1-inch cubes.

Step 2

Wash the zucchinis and slice them into half-moons about 1/4-inch thick.

Step 3

Chop the onion finely, mince the garlic, and grate or mince the ginger.

Step 4

Heat 1 tablespoon of coconut oil in a large skillet or pot over medium heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until golden on all sides. Remove the tofu from the skillet and set aside.

Step 5

In the same skillet, add the remaining 1 tablespoon of coconut oil. Sauté the onion for 2-3 minutes until translucent.

Step 6

Add the garlic, ginger, and chopped red chili (if using) to the skillet. Cook for another 1 minute until fragrant.

Step 7

Stir in the curry powder, ground cumin, turmeric, and paprika. Toast the spices for 30 seconds to release their flavors.

Step 8

Pour in the coconut milk and vegetable broth. Stir well to combine and bring the mixture to a gentle simmer.

Step 9

Add the zucchini slices to the sauce and cook for 5-7 minutes, or until the zucchini is tender but not mushy.

Step 10

Return the tofu to the skillet and stir gently to coat with the sauce. Cook for an additional 2-3 minutes to heat through.

Step 11

Stir in the lime juice, salt, and black pepper. Adjust seasoning to taste.

Step 12

Garnish with freshly chopped cilantro before serving.

Step 13

Serve hot with cooked rice or warm naan on the side.

Nutrition Facts

Serving size	1850.1 grams (1850.1g)

Amount per serving	% Daily Value*
Calories	1258

Total Fat 51.70g	66%
Saturated Fat 27.00g	135%
Polyunsaturated Fat 1.10g
Cholesterol 0mg	0%
Sodium 8192mg	356%
Total Carbohydrate 158.60g	58%
Dietary Fiber 15.50g	55%
Total Sugars 72.00g
Protein 58.90g	118%

Vitamin D 0IU	0%
Calcium 836mg	64%
Iron 16mg	91%
Potassium 2804mg	60%

*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: 34.8%

Protein: 17.6%

Carbs: 47.5%