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Chef Verde
9 days ago

High Protein Tofu Kidney Bean Tomato Curry

High Protein Tofu Kidney Bean Tomato Curry

Recipe Details

Author Paolo Peralta
Prep Time 10 minutes
Cook Time 30 minutes

Summary

A vibrant, garam masala–spiced tomato curry studded with tofu and kidney beans for a hearty, high‑protein bite. Silky optional plant milk rounds the tangy tomato base for a comforting, weeknight‑friendly bowl.

Instructions

  1. 1

    Heat 1 tablespoon oil in a pan over medium heat. Add the chopped onion and cook until golden and soft. Stir in the minced garlic and sauté for 30 seconds until fragrant.

  2. 2

    Add the diced tomatoes and tomato paste. Cook for 5–7 minutes, letting the tomatoes break down and the mixture thicken. Stir in garam masala, cumin, turmeric, paprika or chili powder, plus salt and pepper.

  3. 3

    Gently fold in the pressed, cubed tofu and the drained, rinsed kidney beans. Toss to coat well in the tomato masala.

  4. 4

    Pour in the water or vegetable broth, plant milk (if using), and coconut sugar. Stir, cover, and simmer for 10–12 minutes to meld the flavors.

  5. 5

    Uncover, taste, and adjust seasoning. Garnish with chopped cilantro or parsley and a squeeze of lime. Serve hot with basmati rice, quinoa, or flatbread.

Ingredients

  • 1 tablespoon oil (olive, avocado, or coconut)
  • 1 medium onion (finely chopped)
  • 3 cloves garlic (minced)
  • 3 medium (or 1 1/2 cups canned) tomatoes (diced)
  • 2 tablespoons tomato paste
  • 1 teaspoon coconut sugar
  • 1/2 cup plant milk (optional)
  • 1/2 cup water or vegetable broth (adjust for desired consistency)
  • 2 teaspoons garam masala
  • 1 teaspoon cumin powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon paprika or chili powder
  • to taste salt
  • to taste black pepper
  • 14 oz (400 g) block firm tofu (pressed and cubed)
  • 15 oz (425 g) can kidney beans (drained and rinsed)
  • to taste cilantro or parsley (chopped, for garnish)
  • to serve lime wedges (optional)
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