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    You are at:Home»Dairy-Free Recipes»Curry Tofu & Vegetables for a Fast, Easy, Healthy, and Cheap Meal

    Curry Tofu & Vegetables for a Fast, Easy, Healthy, and Cheap Meal

    0
    By Alisa Fleming on March 2, 2021 Dairy-Free Recipes, Entrees

    On a budget? Tired of cooking? Have various dietary needs? Trying to stay on track nutritionally? You are sooo not alone! I think most of us can answer yes to all of these questions. Which is why I’m doing my best to share more healthy, easy, and inexpensive meal ideas, like this Curry Tofu & Vegetables.

    Curry Tofu and Vegetables Recipe - Fast, Easy, Healthy, and Cheap! Naturally Dairy-Free, Gluten-Free, Nut-Free, Plant-Based, and Vegan.

    Curry Tofu & Vegetables for a Fast, Easy, Healthy & Cheap Meal

    I simply love that the curry tofu is seasoned with spice, and then browned for richer flavor. The whole dish is lightly doused in a chili garlic curry sauce. You can double the sauce if you prefer a saucier entrée (like me!) and serve it with your favorite cooked grain to soak it up.

    As is, this dish is quite budget-friendly, but you can make it even cheaper with a couple of quick tips. Buy fresh vegetables separately rather than pre-bagged for lower cost. You do have to do the chopping yourself, but will get more produce for your buck. Plus, you can swap in whatever vegetables are on or a good price! Also, the recipe calls for lite canned coconut milk, but you can buy full-fat and thin it with water – roughly 50-50. It makes one can go twice as far!

    This curry tofu with vegetables recipe makes great leftovers. If you have a larger house, you can double the recipe, but you might need to cook the tofu in two batches.

    Curry Tofu and Vegetables Recipe - Fast, Easy, Healthy, and Cheap! Naturally Dairy-Free, Gluten-Free, Nut-Free, Plant-Based, and Vegan.This Curry Tofu & Vegetables recipe with photo was shared with us for the Feed Your Potential and Healthy for Life campaigns.

    Special Diet Notes: Curry Tofu & Vegetables

    By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, vegan, plant-based, and vegetarian.

    Easy Curry Tofu & Vegetables
     
    Print
    Prep time
    5 mins
    Cook time
    15 mins
    Total time
    20 mins
     
    Optionally serve this delightful dish with white rice, brown rice, cauliflower rice, or quinoa for a heftier meal.
    Author: American Heart Association
    Recipe type: Entree
    Cuisine: Indian
    Serves: 4 servings
    Ingredients
    • 12 ounces light extra-firm tofu, drained and patted dry, cut into four slices
    • 1 tablespoon + 1½ teaspoons curry powder, divided
    • 12 ounces packaged fresh stir-fry vegetables
    • 1 tablespoon water
    • 2 teaspoons cooking oil
    • 1 teaspoon toasted sesame oil
    • 1 large onion, cut into ¾-inch wedges
    • 4 large garlic cloves, minced
    • ¼ cup lite canned coconut milk (can use full-fat)
    • ¼ to ½ teaspoon chili garlic sauce
    • Salt, to taste, if needed
    Instructions
    1. Put the tofu slices on large plate, and sprinkle the top and bottom with the 1 tablespoon curry powder.
    2. In a large microwaveable bowl, microwave the vegetables and water on high for 2 to 3 minutes, or until vegetables are almost tender-crisp. Pour off the remaining water.
    3. In a large nonstick skillet, heat the cooking oil over medium-high heat, swirling to coat the bottom. Add the tofu in a single layer and cook for 3 to 4 minutes on each side, or until browned. Transfer the tofu to a clean large plate, and cover loosely to keep warm.
    4. In the same skillet, heat the sesame oil over medium-high heat, swirling to coat the bottom. Add the onion and stir-fry for 1 minute. Add the vegetables and garlic, and stir-fry for 1 to 2 minutes, or until the vegetables are crisp-tender.
    5. Stir in the coconut milk, chili garlic sauce, and remaining curry powder. Bring to boil over medium-high heat. Season with salt, if needed.
    6. Spoon the vegetable mixture over the tofu to serve.
    Nutrition Information
    Calories: 151 Fat: 6.5g Carbohydrates: 14g Sugar: 4g Sodium: 86mg Fiber: 4g Protein: 10g
    3.5.3229

    More Cheap, Healthy, Plant-Based Tofu Meals

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    Vegan Pad See Eew Recipe with Tofu and Chinese Broccoli (also gluten-free!) from the Vegan Thai Kitchen cookbook

    Tofu Buddha Bowls with Lemon-Tahini Dressing

    Tofu Buddha Bowls with Lemon-Tahini Dressing - this all-season recipe is dairy-free, vegan, nut-free, gluten-free, and easy! Also naturally rich in calcium and other nutrients.

     

    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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