A comforting vegetable curry with tofu, colourful vegetables and a light,
aromatic curry sauce for a satisfying plant-based meal.
Written by KnowvaLife•July 10, 2026•8 min read
Share:
i
Medical Disclaimer:
This recipe and its nutrition information are provided for general
educational purposes only. Individual nutritional needs can differ.
If you have a medical condition, food allergy or specific dietary
requirement, seek advice from an appropriate healthcare professional.
👥Servings3 servings
⏱Prep Time15 mins
🍳Cook Time20 mins
🕒Total Time35 mins
▥DifficultyEasy
📖
About This Recipe
This vegetable curry combines tofu with a variety of vegetables in a
fragrant curry sauce. This lighter version uses a moderate amount of
coconut milk and oil while keeping vegetables at the centre of the meal.
🧺
Ingredients
For the Tofu & Vegetables
250 g firm tofu, cut into cubes
1 small carrot, sliced
1 cup cauliflower florets
1 cup green beans, cut into pieces
½ red capsicum, sliced
1 cup cabbage, roughly chopped
1 teaspoon cooking oil
For the Curry Sauce
1 small onion, finely chopped
2 cloves garlic, minced
1 teaspoon grated ginger
1½ tablespoons curry powder
½ teaspoon ground turmeric
200 ml light coconut milk
150 ml water or reduced-sodium vegetable stock
1 teaspoon reduced-sodium soy sauce
1 teaspoon lime juice
🌿 Healthy Tip
Use light coconut milk and load the curry with vegetables to keep the
sauce creamy while reducing its overall richness.
🍳
Method
1
Lightly Cook the Tofu
Heat the oil in a large non-stick pan. Cook the tofu for 4–5 minutes until lightly golden, then remove and set aside.
2
Cook the Aromatics
Add the onion, garlic and ginger to the pan. Cook for 2–3 minutes until fragrant and softened.
3
Add the Spices
Stir in the curry powder and turmeric. Cook for about 30 seconds, stirring continuously.
4
Simmer the Vegetables
Add the carrot, cauliflower, green beans, coconut milk and water or stock. Simmer gently for 8–10 minutes.
5
Finish the Curry
Add the capsicum, cabbage and tofu. Simmer for another 4–5 minutes. Stir in soy sauce and lime juice before serving.
Nutrition at a Glance
Calories310 kcal
Protein17 g
Carbohydrates27 g
Fat16 g
Fibre8 g
Sodium360 mg
Values are estimates and can vary depending on ingredients,
brands and portion sizes used.
🌿 Why This Version Is Lighter
Uses light coconut milk instead of a very rich curry base.
Includes several vegetables for fibre and volume.
Uses only a small amount of cooking oil.
Tofu provides satisfying plant-based protein.
🔄 Swaps & Variations
Use broccoli, pumpkin or eggplant depending on availability.
Add chickpeas for extra fibre and protein.
Use less curry powder for a milder flavour.
Serve with a moderate portion of rice or whole grains.
♨ Storage & Reheating
Store leftovers in an airtight container in the refrigerator.
Consume within about 2–3 days.
Reheat gently until steaming hot throughout.
Add a splash of water if the curry thickens during storage.
!
Important Note
Soy and coconut are important ingredients in this recipe and may not
suit everyone. Adjust ingredients according to allergies, dietary
requirements and individual health needs.
A comforting chicken and vegetable rice porridge made with lean chicken, carrots, leafy greens, ginger and gentle seasonings for a simple, balanced everyday meal.
