- February 20, 2023
- by Amy Gorin, MS, RDN
- 0 Comments
Green Tofu Curry
Skip the takeout, and whip up a delicious batch of green curry tofu. This one-pan recipe is totally plant based.
Enjoy warm South Asian flavors in your kitchen with this green tofu curry. It’s simpler to make than you think and uses only one pan!
This vegan and gluten-free dish packs in greens, plant-based protein, and healthy fats to help you enjoy a balanced meal. You’re going to love that it’s warm and comforting, while also light and fresh!
The green tofu curry is much milder than a traditional green curry, which typically contains green curry paste and/or other ingredients that add some heat.
If you like your food a little spicier, you can easily add in spicy ingredients. If you like yours milder, this one is for you as is!
What gives this green curry tofu its green color? The green vegetables! Green vegetables get their color from a pigment called chlorophyll, an antioxidant that can help reduce inflammation.
Antioxidants aren’t the only nutritional perk of this recipe. Read on to learn more about the other ingredients.
Ingredients
To make this green tofu curry, you will need:
Tofu: Tofu doesn’t have a lot of taste on its own, which makes it versatile to mingle with a variety of flavors.
Tofu is also an awesome protein source—a 3.5 oz serving provides about 10 grams of protein! I recommend pressing tofu first to allow it to absorb more flavor.
Sesame oil: This oil has a distinct flavor and fragrance. You can swap it for any other cooking oil, but using sesame oil will provide more flavor depth.
Broccolini: This veggie is very similar to broccoli but has a thinner and more tender stem. It packs almost four times more eye-helping vitamin A than broccoli! Feel free to use broccoli if broccollini isn’t available near you.
Green bell pepper: Did you know that green bell peppers have more vitamin C than oranges? This is just one of the green veggies adding color and nutrients to this dish.
Baby spinach: Spinach is a good source of plant-based iron, which is easier for you to absorb when it’s cooked, like in this green curry tofu recipe.
Coconut milk: This healthy fat adds creamy richness to the dish with a hint of coconut flavor, which is key in curry recipes.
You want the kind that comes in a can, rather than the drinkable kind from a carton. You can use the light version, but the full-fat version is thicker and creamier.
Lime and cilantro: These tangy toppings garnish the dish with zesty freshness.
Coconut cream: If you can’t find coconut cream at the store, you can get it from a can of coconut milk. Just place your can of coconut milk in the fridge overnight.
When you open the can, there should be a layer of thick coconut cream at the top, which you can scoop out and use.
Step-by-step instructions
Once you have your ingredients together, you’re ready to start cooking up this green curry tofu!
First, pat the tofu block dry with a towel to remove some of the moisture so it can cook nice and crispy and absorb more flavor. Cut the tofu into one-inch cubes.
Place tofu cubes in a bowl. Add soy sauce, maple syrup, and sesame oil to make a marinade. Make sure each piece gets well coated.
Heat a non-stick skillet to medium-high heat, then add the tofu. Cook tofu on every side until golden brown, about 7 minutes. Remove tofu and set it aside.
In the same skillet, add the broccolini and green bell pepper.
Add spices. You can add a bit of water to prevent burning, if needed. Cook for 5-7 minutes, or until the vegetables begin to get tender.
Add vegetable stock, salt, and black pepper to taste. Cook for about 5 minutes, or until vegetables are tender.
Add baby spinach,
and cook until spinach is wilted.
Add cooked tofu to the skillet,
along with coconut milk, and stir to combine. Cook for 2-3 minutes until the mixture is warm and creamy.
To serve, garnish with a slice of lime, chopped cilantro, a dollop of coconut cream, or any of your favorite toppings.
This green curry tofu dish is delicious as it is, but it also goes well alongside steamy rice or other whole grain.
This recipe will keep well in the fridge in a sealed container for up to three days to enjoy again for multiple meals.
Recipe FAQ
There are a number of different ingredients that can go into green curry sauce. Traditionally, it often includes coconut milk and green curry paste, which consists of green chilies, garlic, lemongrass, and other spices and herbs such as cumin and coriander. This green curry tofu gets its green color from veggies, rather than green curry paste.
Green tofu curry can be a balanced meal, with protein from tofu, healthy fats from coconut milk, and carbohydrates from rice or other grains served on the side. The variety of vegetables will provide a good amount of fiber, antioxidants, and essential vitamins and minerals.
In general, it’s OK to have tofu every day for most people. In some countries, tofu is a daily staple food, providing nutrients such as protein and calcium. As always, it’s important to enjoy a balanced diet with a variety of other foods.
No, tofu doesn’t need to be pre-cooked before adding to curry. However, cooking it beforehand in a marinade like we did in this green curry tofu recipe gives the tofu some crispiness and flavor to start with, from the nuttiness of the sesame oil to the caramelization of the maple syrup.
More tofu recipes
Want more tofu recipes to add plant-based protein to your day? Try these!
I hope you enjoyed this green tofu curry recipe. It’s very versatile, so you can use this recipe as an excuse to get creative in the kitchen!
Feel free to add more spice or throw in other veggies such as carrots, kale, zucchini, or snap peas.
Green Tofu Curry
Ingredients
- 1 tofu block firm
- 1 Tbsp low-sodium soy sauce (gluten free, if needed)
- 1 Tbsp maple syrup
- 1 tsp sesame oil
- 1 cup broccolini
- ½ green bell pepper diced
- 3 cups baby spinach
- 1 cup low-sodium vegetable stock
- ¼ cup canned coconut milk
- Salt to taste
- Black pepper to taste
- Lime for garnish
- Fresh cilantro for garnish
- Coconut cream for garnish
Instructions
- Pat dry the tofu block, and cut into 1-inch cubes.
- Place tofu cubes in a bowl, and add soy sauce, maple syrup and sesame oil.
- Heat a non-stick skillet to medium-high heat, and cook the tofu on every side until golden brown. Reserve.
- In the same skillet, add broccolini and green bell pepper. You can add a bit of water, if needed. Cook for 5-7 minutes, or until vegetables begin to get tender.
- Add baby spinach, vegetable stock, salt and pepper. Cook for about 5 minutes, or until vegetables are tender.
- Add tofu to the skillet, and add the coconut milk. Cook for 2-3 minutes.
- Serve with lime, cilantro, coconut cream, or any of your favorite toppings.
Nutrition
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