One Pan Tofu Curry

By Suzanne Anderson March 23, 2023 25 mins read 92 Views

This One Pan Tofu Curry recipe will make it easy to get dinner on the table quickly. Pan-fried tofu is then tossed in a creamy yellow curry sauce and served with rice. This recipe takes only 30 minutes!

Although I love stir-fry and pad Thai, vegan tofu curry is rapidly rising in my top three favorite vegan meals. One Pan Tofu Curry is quick and easy to make. Pan-fried tofu with frozen peas, in a creamy coconut curry.

This easy vegan curry has crispy tofu chunks that are both meaty and filling. These tofu chunks are stuffed into a rich curry-spiced coconut cream sauce and bejeweled in frozen peas. This is a quick and easy vegetable you can replace or pair with any of your favorite vegetables.

The best part is that the whole meal can be prepared in just 30 minutes and is done in one pan. Serve this delicious dinner with some rice and vegan naan.

Ingredients required (with substitutions).

Tofu I recommend extra firm tofu. You don't need to press the tofu ahead of time because it contains very little water. To save time, you can either cut the tofu into small pieces and fry it in a pan until crisp and golden.
Cornstarch is sprinkled on top of the tofu to make the chunks crispy and golden in the oven.
Canola oil- Used for sauteeing tofu, garlic and ginger. Any neutral vegetable oil that you have at home can be used.
Garlic Freshly minced garlic cloves give the curry a pleasant base of flavor.
Ginger Try to use fresh ginger whenever possible. Ginger paste, or 1/2 teaspoon of ground ginger can be used if you are unable to use fresh ginger.
Coconut milk Using canned full-fat coconut milk makes curry sauce rich and creamy. However, you can substitute any plant milk like soy, almond, or oat milk. The results will not be as rich. You can also substitute cashew cream with vegetable broth.
Curry powder This gives the curry its distinctive warmth and vibrant flavor as well as its yellow hue. You can use any brand, spicy or mild.
Salt
Peas - Frozen peas work well here. For ideas on what other vegetables to add to this vegan curry, visit the Variations section.
Cilantro - For garnish. You can leave the cilantro out or substitute fresh parsley.
Rice- My favorite way of serving tofu curry in a bowl is with basmati rice.

How to make tofu curry

The complete printable recipe and measurements are below.

This recipe doesn't require you to make extra firm tofu. The tofu already has very little water so the pieces will crisp up well. You will need to drain the water if you are using a different type of tofu like medium-firm.

First, cut the tofu brick into 1-inch pieces. Mix the cornstarch and tofu in a bowl until well coated.

In a large skillet, heat the oil over medium heat. Add the tofu pieces. Pan fry in one layer until golden brown on all sides.

Tip - Don't move chunks when they land in the pan. It will be easier to flip them if there is a crust around the edges. Use a nonstick quality pan.

Reduce the heat and add the ginger and garlic to the pan. Sauté until fragrant. Then add the coconut milk, curry paste, and salt.

Mix everything together, bring to a boil, and then reduce heat to a simmer. Let the curry simmer until it thickens slightly.

Cook the frozen peas until they are thawed and warmed through. Serve the curry in bowls with rice and garnish it with cilantro.

Tips and variations

Pan fry in batches Using a single pan to cook the tofu chunks evenly is the best way to get them crispy and golden brown. Piling them together will result in them steaming rather than becoming crisp. If your pan isn’t large enough, you can work in batches.
As an alternative to tofu Other plant-based proteins, such as tempeh and soy curls, can also be used.
Add more veggies I kept the tofu curry simple using only frozen peas. You can add whatever vegetables you want! You can use sweet potato, cauliflower, bell pepper, and broccoli florets or any other vegetable that is already in your refrigerator or freezer.

Serving suggestions

Serve the curry in bowls with quinoa, basmati rice, noodles or any other favorite grain. Enjoy every bite of the curry with vegan naan bread, roti, or rice.

Storing and freezing

Remaining curry can be kept in the refrigerator for up to three days. You can store individual portions in airtight containers for easy meal prep, healthy lunches, or quick dinners.

It also freezes well. After cooling the leftovers to room temperature, place them in airtight containers. Freeze them for up 3 months.

Are you looking for more vegan curry recipes

Chickpea Curry Recipe
Easy Vegan Curry
Thai Red Curry
Eggplant curry with chickpeas
Lentil Curry

One Pan Tofu Curry

Course Main Course

Cuisine Indian inspired

Prep time 10 minutes

Cook Time minutes

Total time HTML4_ HTML5_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML4_ HTML5_ HTML6_ HTML5_ HTML5_ HTML6_ HTML7_ HTML8_

Servings 4

Calories 379 405 kcal

Author Nora Taylor

Ingredients

14.5 ounce block extra-firm tofu
1 tablespoon cornstarch
2 tablespoons canola oil
2 large garlic cloves, minced
2 teaspoons fresh grated ginger
13.5 ounce can full fat coconut milk
2 tablespoons curry powder
1/2-1 teaspoon salt
3/4 cup frozen peas
fresh cilantro
Cooked rice, for , or noodles, quinoa and steamed veggies

US Customary - Metric

Instructions

Take the tofu out of the package and dry it with a tea towel. Extra-firm tofu can be left out of the packaging without pressing.
Cut the tofu into 1-inch pieces and place them in a large bowl. To coat the tofu, sprinkle on the cornstarch.
Add the oil to a large nonstick skillet. When the oil is hot, heat the tofu. If your pan is too small, you can add it in one layer.
Allow the tofu to brown on all sides. After placing the tofu in the saucepan, do not move it for several minutes. It will become easier to flip the tofu once it has formed a crust.
When the tofu has become crispy and golden, add the ginger and garlic to the pan. Add another tablespoon of oil to the pan if it is too dry. Sauté for approximately one minute. Stir in the coconut milk and curry powder, then add the salt.
Mix all ingredients together and bring to boil. Reduce heat to low and simmer the mixture covered for approximately 10 minutes.
Cook the peas for a few minutes more. Then, taste it. Add more salt if desired.
Use chopped fresh cilantro over rice or noodles, or even steam vegetables.

Notes

Light coconut milk can make this lighter. You can make this curry without coconut milk by adding a little cashew cream (perhaps 1/2 cup) to the recipe and 1 cup vegetable broth.
For a quick and easy recipe, I love the frozen cubes ginger and garlic. For an even easier shortcut, the tubes of ginger and garlic work well.
You can add other vegetables to the recipe if you wish. Peas are easy to put in right from the freezer, and they taste great! You can also use cooked carrots, broccoli and cauliflower as well as spinach, kale, or even spinach.

Nutrition

Calories: 379kcal

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Frequently Asked Questions

Are plant-based foods environmentally sustainable?

For their environmental and health advantages, plant-based foods are becoming more popular. Because it causes less pollution than foods made from animal products, a plant-based diet can be more sustainably. Plant-based foods are also more sustainable than those made from animal products. They require less inputs to grow and produce their food. Animals that are raised commercially often need large amounts to water, land, as well as fossil fuel resources. Global warming has been linked to some environmental effects of livestock farming. Therefore, it is possible to reduce the carbon footprint of individuals by including more plant-based meals in one's weekly meal plan. This will help support more sustainable, healthier practices.

Are plant-based meals more expensive than other types of diets?

Plant-based diets may not necessarily be more expensive than other diets. Eating a balanced plant-based diet without spending much money depending on the type and quantity of foods you eat is possible. Rice, beans, eggs, nuts, potatoes and other vegetables can all be inexpensive and provide excellent protein sources at lower prices. With proper meal planning, you can save money by purchasing in bulk or using sales to reduce food expenses. In addition to individual ingredients, there are many readymade plant-based meals you can use that will further reduce your grocery expenses.

Is it necessary that you take supplements when eating a plant-based meal?

A well-balanced, plant-based diet can provide all of the nutrients necessary for good health. However, it is best to supplement certain micronutrients in order to compensate for any deficiencies. Vitamin B12 is vital for brain and nervous system health. It is usually only available in animal products. Vegans and vegetarians may be able to benefit from supplemental vitamin B12. Iron and zinc are important minerals for healthy metabolism and red blood cell production, tissue development, and repair. In normal body processes such as inflammation control and brain function, omega 3 fatty oils play an essential part. Because of their biochemical properties, most plant-based food sources don't contain omega-3s. Supplementation may be able to maintain a delicate balance for this vital nutrient. Finally, calcium is important for strong bones. But it can also be found in small quantities through plants such as broccoli or kale. Consider taking separate supplements if you find it difficult to reach your daily calcium goal from food. It's always best to triple-check with your doctor before introducing new supplements.

What is the difference between a plant-based and vegan diet?

A plant-based diet does not mean you have to eat vegan. A plant-based diet is an eating plan that focuses on mainly consuming fruits, vegetables, legumes, nuts and seeds, and whole grains. While this eating plan may not allow for the consumption of meat and dairy, small amounts of animal proteins might be allowed. On the other hand, veganism is an ethical lifestyle choice that involves following a completely plant-based diet and avoiding things like clothing or cosmetics made with animal products. Even though vegans may opt to follow a plantbased diet as part or their lifestyle, they are different concepts.

What are some of the benefits of eating a plant-based diet

Plant-based diets can provide many benefits, including improved heart health and digestive health, higher energy levels, reduced stress hormones, greater environmental protection, and increased energy. Plant-based proteins are legumes, beans (whole grains), nuts, whole grains, soy-based products, and other plant-based foods that have higher fiber levels and lower amounts of saturated fat than animal protein. Plant-based foods are rich in vitamins, minerals as antioxidants and other beneficial compound that can help prevent damage to cells due to inflammation or oxidative injury. This can cause chronic illnesses such heart disease, cancer, and even death. A higher intake of fruits and vegetables may increase fiber intake. This can help feed the gut bacteria and improve digestion. Research has shown that a plant-based diet may improve moods by decreasing stress hormones. A popular alternative method to combating environmental damage from factory farming is the transitioning away animal proteins.

Can you get enough nutrition from a plant based diet?

Yes, you will get enough protein if you eat a plant-based diet. A variety of legumes, grains, nuts, seeds, as well as grains provide amino acid to help you build muscle and stay healthy. Tofu, and other soybean products, contain all 9 essential amino acid that the body cannot make. Combining legumes and grains with vegetables such as spinach, broccoli, and kale can provide sufficient protein to ensure adequate nutrition. Plant-based proteins have lower saturated fat than animal proteins. This is beneficial for maintaining long-term hunger between meals. You can balance out other nutrients by eating omega-3 oils in flaxseeds.

Statistics

A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

How To

How to navigate social situations while on a plant-based diet?

Transitioning to a plant diet is difficult. This includes social situations like eating out with friends. Take proactive steps before you dine out so that you can maintain your chosen diet and still enjoy delicious food. Verify the restaurant's vegan policies before you go.

Talk to your friends and family about vegan options. This will help you avoid ordering errors at the restaurant, as well as avoiding awkward explanations or misinterpretations about your dietary restrictions. You can have faith in your chef and trust their judgement when making vegan dishes. If necessary, you can chat with them to help them better understand your needs.

When attending events or parties where not everyone is familiar with vegan diets, be sure to fill up beforehand on nutritious snacks or drinks available without animal products - any contribution goes a long way! When your vegan relatives start to incorporate vegan recipes, be sure to acknowledge even the smallest gestures.

It can be difficult to navigate social situations while following a vegan diet. You will eventually get used to it. Every effort you put into gradual improvement results in small steps.