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Curry Stew With Tofu

A flavorful, nutritionally balanced meal that harnesses anti-inflammatory spices, and antioxidant-rich ingredients. This nourishing curry stew is vegan and gluten-free. The tofu provides plant-based protein while the veggies and spices make it full of flavor. Tofu is a plant-based protein that provides all essential amino acids. This makes it a complete protein source for building muscle, satisfying hunger and aiding recovery. Curry powder contains antioxidant compounds like curcumin, cumin, and turmeric. These help reduce inflammation and protect cells against damage. The combination of protein, fiber, aroma and spices makes this stew satisfying and soothing. Enjoy this hearty dish!

Ingredients:

  • 2 tablespoons olive oil

  • 1 onion, diced

  • 3 garlic cloves, minced

  • 1 celery stick

  • 1 tablespoon fresh grated ginger

  • 2 tablespoons curry powder

  • 1 teaspoon cumin

  • 1 teaspoon turmeric

  • 1 (14oz) can diced tomatoes

  • 3 cups vegetable broth

  • 1 sweet potato, peeled and diced

  • 150 grams of pumpkin/squash

  • 1 cup carrots, sliced

  • 1 block firm or extra firm tofu, diced into 1/2 inch cubes

  • 1 (15oz) can chickpeas, drained and rinsed

  • 1 cup frozen peas

  • Juice of 1 lime

  • Chopped cilantro for garnish

  • Salt and pepper to taste

Instructions:

  1. In a large pot, heat the olive oil over medium heat. Sauté the onions for 3-4 minutes until translucent.

  2. Add the garlic, ginger, curry powder, cumin and turmeric. Sauté for 1 minute until fragrant.

  3. Pour in the diced tomatoes and vegetable broth. Bring to a boil.

  4. Add the sweet potatoes, the pumpkin, and the carrots. Reduce heat to low and simmer for 10 minutes.

  5. Add the tofu, chickpeas and frozen peas. Simmer for 5 more minutes.

  6. Remove from heat and stir in the lime juice. Taste and adjust seasoning as needed with salt and pepper.

  7. Serve warm, garnished with fresh cilantro. Enjoy over rice or with naan bread!

Notes:

  • Try adding spinach or kale for more greens.

  • Top with cashews or almonds for crunch.

  • Add protein like chickpeas, lentils or beans.

  • Swap vegetables like cauliflower, squash or zucchini.

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