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Bowl of vegetarian tofu and cauliflower curry with coconut milk, garnished with fresh cilantro and sliced red chili, served on a wooden tray.
Dreena Grace Burthon

Vegetarian Tofu & Cauliflower Curry

A flavorful, low-carb vegetarian curry made with tofu, cauliflower, and coconut milk. High in protein, easy to make, and full of warm, spiced comfort.
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Prep Time 15 minutes
Cook Time 25 minutes
Resting Time 10 minutes
Total Time 50 minutes
Servings: 4 people
Course: dinner, Main Course
Cuisine: Asian Fusion, Indian-Inspire, Vegetarian
Calories: 265
Ingredients Equipment Method Notes

Ingredients
  

Curry Base
  • 1 tablespoon coconut oil or olive oil
  • 1 medium onion finely chopped
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger grated
  • 1 teaspoon turmeric powder
  • 1 teaspoon ground cumin
  • 1 teaspoon curry powder or garam masala
  • ½ teaspoon smoked paprika optional
Main Ingredients
  • 1 head cauliflower cut into bite-size florets
  • 1 block firm tofu pressed and cubed
  • 1 cup crushed tomatoes or tomato puree
  • 1 cup full-fat coconut milk
  • Salt to taste
  • Black pepper to taste
Optional Add-Ins
  • 1 scoop unflavored pea protein powder stirred in at the end
  • 1 handful spinach or kale
  • 1 small chili pepper for heat
  • 2 tablespoons fresh cilantro chopped, for garnish

Equipment

  • 1 Large skillet or sauté pan For cooking onions, tofu, and curry sauce together
  • 1 Cutting board To chop vegetables and tofu
  • 1 Chef’s Knife For prepping cauliflower and aromatics
  • 1 Wooden spoon or spatula To stir and prevent sticking
  • 1 Measuring spoons For spices
  • 1 Measuring cup For coconut milk and tomato puree
  • 1 Medium bowl For pressing or marinating tofu

Method
 

Prep the tofu.
  1. Wrap the tofu in a clean towel, place a light weight on top, and let it rest for 15 minutes to release extra water. Cut into cubes.
Sauté aromatics.
  1. Heat coconut oil in a large pan over medium heat. Add onion, garlic, and ginger. Cook until soft and golden.
Add spices.
  1. Stir in turmeric, cumin, curry powder, and smoked paprika. Cook for 30 seconds to release their aroma.
Brown the tofu.
  1. Add cubed tofu to the pan. Let it sit for a minute before stirring so it develops light color and texture.
Add vegetables and sauce.
  1. Mix in cauliflower florets, crushed tomatoes, and coconut milk. Stir until everything is well coated.
Simmer.
  1. Reduce heat and simmer uncovered for 15–20 minutes, or until the cauliflower softens.
Finish.
  1. Stir in pea protein (if using) and any greens. Season with salt and pepper to taste.
Serve.
  1. Garnish with fresh cilantro and serve warm, plain or over cauliflower rice.

Notes

  • Storage:
    Store leftover curry in an airtight container in the fridge for up to 3 days. The flavors deepen overnight, so it often tastes even better the next day.
  • Freezing:
    This curry freezes well. Cool completely before transferring to a freezer-safe container. Reheat gently on the stove with a splash of coconut milk or water.
  • Serving Ideas:
    Serve over cauliflower rice, zucchini noodles, or with a side of steamed greens. A spoonful of Greek yogurt or coconut yogurt adds a nice creamy finish.
  • Protein Boost:
    Add pea protein powder or a handful of hemp hearts for extra plant-based protein without changing the flavor.
  • Spice Level:
    Adjust the heat to your liking. For a mild curry, skip the chili; for extra kick, add one chopped fresh chili or a pinch of cayenne.
  • Substitutions:
    • Use tempeh instead of tofu for a firmer texture.
    • Swap broccoli for cauliflower if that’s what you have.
    • Light coconut milk works if you want to reduce fat, though it’ll be a bit less creamy.