High-Protein Tofu Curry

• porties: 4

Ingrediënten

400g firm tofu, pressed and cubed

1 tbsp olive oil or avocado oil

1 medium onion, diced

3 cloves garlic, minced

1 tbsp grated ginger

1–2 tbsp red curry paste OR 2 tsp curry powder

1 tsp turmeric

1 tsp ground cumin

1 cup broccoli florets

1 cup zucchini, sliced

1 cup carrot, sliced

1 cup baby spinach

1 can light coconut milk (or ¾ can full-fat for richer texture)

½ cup vegetable broth

1 tbsp tomato paste

Salt + pepper to taste

1 tsp lime juice

Optional: ½–1 tbsp soy sauce for depth

High-Protein Add-ins (choose 1–2)

½ cup Greek yogurt (stir in at the end for creaminess + protein)

½ cup edamame

¼ cup red lentils (add with broth—thickens sauce + boosts protein)

½ cup cooked brown rice or quinoa

Fresh coriander

Lime wedges

Instructies

Crisp the tofu: Heat 1 tbsp oil in a pan. Add tofu cubes and pan-fry 6–8 minutes until golden on all sides. Remove and set aside.

Build the flavour base: In the same pan, sauté onions 3 minutes. Add garlic + ginger; cook 1 minute. Stir in curry paste, turmeric, cumin, and tomato paste; cook 1 minute to bloom spices.

Make the curry sauce: Pour in coconut milk + broth. Add broccoli, carrot, and zucchini. If using red lentils, add them now. Simmer 10–12 minutes until veggies are tender.

Add tofu + spinach: Stir tofu back in. Add spinach and simmer 2 more minutes. Turn off heat and stir through Greek yogurt (optional but high-protein). Add lime juice + adjust salt/pepper.