Courtesy of walderwellness.com
This warm, nourishing, plant-based meal is perfect for dinner or meal prep. It combines protein-rich tofu with colorful vegetables and a creamy spiced coconut curry sauce.
Ingredients
- 1 block firm or extra-firm tofu
- 1 cup dry quinoa (or another whole grain)
- 1 Tbsp coconut oil, divided
- 3 cloves garlic, minced
- 3 cups cremini mushrooms, sliced or quartered
- 1 large bell pepper, chopped
- 2 small–medium zucchini, cut into ½-inch pieces
- 1½ cups cherry or grape tomatoes
- 3 cups baby spinach
- 1 can coconut milk
- 1½ Tbsp curry powder
- 1 tsp ground cumin
- ½ tsp ground cinnamon
- ½ tsp ground ginger
- Salt and pepper, to taste
- Optional garnish: lime wedges, fresh parsley or cilantro
Instructions
1- Press the tofu by wrapping it in paper towels and placing something heavy on top to remove excess moisture. Then cut it into ½- to 1-inch cubes.
2- Cook the quinoa (or grain of your choice) according to package directions.
3- Heat half the coconut oil in a large pan over medium heat, add the minced garlic, and cook for a couple of minutes until fragrant.
4- Add the mushrooms and sauté for about 5 minutes. Then add the chopped zucchini, bell pepper, and tomatoes, sautéing until the vegetables begin to brown, about 5–10 minutes. Stir in the baby spinach and cook until wilted.
5- Pour the coconut milk over the cooked vegetables and stir in the curry powder, cumin, cinnamon, ground ginger, salt, and pepper. Bring the mixture to a boil.
6- Gently stir in the tofu cubes, reduce the heat, and simmer uncovered for about 15–20 minutes so the sauce thickens and flavors meld. Taste and adjust seasonings as needed.
7- Divide the cooked quinoa among bowls, spoon the coconut curry over top, and garnish with lime and fresh herbs if desired. Serve hot and enjoy!
Nutrition facts per serving (1 bowl, 350 g, 12.3 oz):
Calories 395 kcal, Fat 23.1 g, Saturated Fat 14.8 g, Carbohydrates 37.1 g, Dietary Fiber 6.6 g, Sugars 7.2 g, Protein 14.6 g, Sodium 334 mg, Calcium 107 mg, Iron 4.2 mg, Potassium 798 mg, Vitamin C 63 mg.