Courgette & Tofu Curry [vegan]

Cooked in a light and fragrant coconut and tomato sauce, this courgette & tofu curry makes a hearty main course that the whole family can enjoy.

Cooked in a light and fragrant coconut and tomato sauce, this courgette & tofu curry makes a hearty main course that the whole family can enjoy.

I like to serve it with fresh coriander and chillis (for the grown-ups) on top and a side of naan bread and wholegrain rice.

This courgette & tofu curry is a quick and straightforward recipe that makes the best of seasonal tomatoes and courgettes. I included some tofu and chickpeas for some hearty plant-based protein. To release the aromas of the spices, it is best to heat them in oil first.

How to make this courgette & tofu curry

The first step is to press the tofu for at least 20 minutes. This will help remove excess water and allow the tofu to absorb more flavours and have a crispier texture. You can use a tofu press or wrap the tofu slab in a clean towel and press it between 2 plates by securely placing something heavy on top. If you can plan ahead in the morning, leave the tofu to press in the fridge during the day so you can use it straightway when you start cooking.

The dry spices (coriander, cumin, turmeric, yellow mustard seeds, cayenne pepper) are first heated in oil on their own until the mustard seeds start popping. The ginger, onion, garlic, and tomato puree are then added to the spice mixture followed by the red pepper, courgettes, tomatoes, coconut milk, vegetable stock, and diced tofu.

The courgette and tofu curry is left to simmer uncovered for 20mins or so until the vegetables are cooked.

All that is left to do is to add the drained chickpeas. and season to taste with lemon juice and salt.

What to serve with this curry

I like to serve this dish topped with freshly chopped coriander and red chillis plus rice and naan bread on the side. You can cook the rice at the same time as the curry and if you wish to make your own flatbread with the recipe here.

If you are looking for additional courgette recipes, why not try my flavoursome courgette dip made with courgettes, tahini, mint and parsley? Delicious with raw vegetables and pitta bread but also perfect in wraps, this dip makes a nice addition to a mezze platter.

Also, my courgette soup can be enjoyed either hot or chilled and is infused with refreshing flavours of lemon, mint, basil, and dill. Perfect for a light and satisfying meal. 

Here are more curry recipes you may like to try:

• CAULIFLOWER AND AUBERGINE CURRY [VEGAN] [GLUTEN-FREE]
• CABBAGE CURRY [VEGAN] [GLUTEN-FREE]
• EASY CAULIFLOWER & KALE KORMA [VEGAN]
• EASY KOHLRABI CURRY

I hope you enjoy this courgette and tofu curry recipe as much as we do. If you do make this recipe, don’t forget to tag me on Instagram!

Note: this recipe was originally published on September 7th, 2020 and updated July 21st, 2023.

Courgette & Tofu Curry [vegan]

Cooked in a light and fragrant coconut and tomato sauce, this courgette & tofu curry makes a hearty main course that the whole family can enjoy.

4.23 from 9 votes

DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegan Recipes

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Prep Time 30 minutes mins

Cook Time 25 minutes mins

Total Time 55 minutes mins

Course Curries

Cuisine Indian

Servings 4 people

Calories 428 kcal

Equipment

saucepan

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Ingredients

 

MetricUS Customary

 

1x2x3x

• 400 g extra-firm tofu
• olive oil
• 2 tsp ground coriander
• 2 tsp ground cumin
• 1 tsp turmeric
• 1 tsp yellow mustard seeds
• 1/2 to 1 tsp cayenne pepper
• 1 thumb freshly grated ginger root
• 1 onion
• 3 garlic cloves
• 2 Tbsp tomato puree
• 1 red pepper
• 300 g tomatoes
• 500 g courgettes
• 400 ml coconut milk
• 400 ml vegetable stock
• 400 g can chickpeas
• juice of 1 lemon
• salt

TO SERVE:

• fresh coriander
• red chilli
• naan bread
• rice

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Instructions

 

• Press the tofu for at least 20 minutes to extract as much water as possible. You can use a tofu press or wrap the tofu slab in a clean towel and press it between 2 plates by securely placing something heavy on top. When done, drain the water and cut the tofu into 1cm / 0.4 inch dice.
  400 g extra-firm tofu
• Heat some olive oil in a large saucepan. Add ground coriander, ground cumin, turmeric, yellow mustard seeds, cayenne pepper. Heat and stir until mustard seeds start popping. Add grated ginger, chopped onion, crushed garlic and tomato puree.
  olive oil, 2 tsp ground coriander, 2 tsp ground cumin, 1 tsp turmeric, 1 tsp yellow mustard seeds, 1/2 to 1 tsp cayenne pepper, 1 thumb freshly grated ginger root, 1 onion, 3 garlic cloves, 2 Tbsp tomato puree
• Add red pepper cut in 2cm [0.8 inch] dice, courgettes cut in 1cm slices [0.4 inch] and tomatoes diced in eighths. Add coconut milk and vegetable stock. Bring to the boil. Reduce heat and add the tofu cut in 2cm [0.8 inch] dice. Simmer uncovered for 20mins or so until vegetables are cooked.
  1 red pepper, 300 g tomatoes, 500 g courgettes, 400 ml coconut milk, 400 ml vegetable stock
• When done, add drained chickpeas. Season to taste with lemon juice and salt.
  400 g can chickpeas, juice of 1 lemon, salt
• Serve topped with freshly chopped coriander and red chillis plus rice and naan bread on the side.
  fresh coriander, red chilli, naan bread, rice

Nutrition

Serving: 300gCalories: 428kcalCarbohydrates: 34gProtein: 17gFat: 28gSaturated Fat: 20gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gSodium: 715mgPotassium: 1070mgFiber: 9gSugar: 9gVitamin A: 2195IUVitamin C: 76mgCalcium: 208mgIron: 8mg

Find this recipe online:

Courgette & Tofu Curry [vegan]

https://theflexitarian.co.uk/recipe-items/courgette-tofu-curry-vegan/

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