Home » Low-Calorie Tofu Curry 
Posted in

Low-Calorie Tofu Curry 

by The Healthy Eat Editor•
Low-Calorie Tofu Curry

An appetizing, protein, packed curry that is airy, nutritionally balanced, and just right for a healthy diet.

In case you need a nutritious and calorie, wise meal, then this Low, Calorie Tofu Curry would be your best pick. Simple in nature but rich in plant protein and full of flavoring spices this curry is a win for weight loss with very few calories.

Such a meal would be great for diets, detox eating, vegan lifestyle, and any person who desires a healthy meal made at home.

🍛 Why This Curry Is Perfect for Healthy Living 

  • High in protein from tofu 
  • Low in calories, yet filling 
  • Uses minimal oil 
  • Rich in antioxidants from spices 
  • Vegan and gluten-free 
  • Easy to meal prep 

🥣 Ingredients 

For the Curry:

250 grams of firm tofu that has been pressed and cut into cubes

  • 1 large onion, chopped finely
  • 2 tomatoes, blended
  • 2, 3 cloves of garlic, minced
  • 1, inch piece of ginger, grated
  • 1 green chili (if you want)
  • 1 tbsp tomato paste (if you want to add richness)
  • 1 tsp turmeric powder
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp garam masala
  • ½ tsp paprika or a mild chilli powder
  • Salt to taste
  • 1 tsp of oil (or simply use an oil spray to keep the calories to a minimum)
  • 1, 1.5 cups water or low, sodium vegetable broth
  • Fresh coriander leaves, chopped (for garnish)

Optional Add, ins (to increase nutrients without many calories):

  • Spinach 
  • Bell peppers 
  • Green peas 
  • Zucchini 
  • Mushrooms 

🔥 Instructions 

  1. Prepare the Tofu
  • Make sure that tofu is pressed to get rid of the leftover water for at least 10, 15 minutes.
  • Slice into small pieces.
  • On a small pan, heat a few drops of oil and lightly sear the tofu for a couple of minutes or air, fry for added crispiness, if desired.
  1. Sauté the Aromatics
  • In a non, stick pan, heat 1 teaspoon of oil.
  • Put the onions in the oil and sauté until soft and lightly golden.
  • Put the garlic, ginger, and green chili in the pan. Cook for 1, 2 minutes until the aroma is released.
  1. Add the Spices

Mix in:

  • Turmeric
  • Cumin
  • Coriander
  • Paprika

Half a minute of heating spices while stirring helps the taste of spices come out more.

  1. Build the Sauce
  • Start with adding tomato puree and tomato paste to the pan.
  • Continue cooking until the mixture is thick and the oil starts separating slightly (even minimal oil will show shine).
  • Put salt in according to your taste.
  1. Add Liquid and Simmer
  • Water or vegetable broth should be added.
  • Becoming gentle boil is the next step.
  • The addition of tofu cubes and cooking on low heat for 8, 10 minutes so that the tofu takes in the flavors is the next step.
  1. Finish with Garam Masala

At the end, sprinkle some garam masala over the dish and stir gently.

  1. Garnish and Serve

Place fresh coriander leaves on the top before serving.

🍽️ Serving Suggestions 

This low-calorie tofu curry pairs perfectly with: 

  • Brown rice 
  • Quinoa 
  • Cauliflower rice (for ultra-low calories) 
  • Whole-wheat roti 
  • Millet rotis 
  • Steamed vegetables 

💪 Nutritional Benefits 

Tofu

  • It is a protein, rich food made of plants.
  • Has few calories.
  • Offers calcium, iron, and isoflavones.
  • Perfect to keep the muscles healthy and to feel full.

Spices

  • Turmeric is an excellent anti, inflammatory agent.
  • Cumin is a digestive helper.
  • Coriander is a detoxification supporter.

⭐ Tips for a Perfect Low-Calorie Curry 

  • Try to use a non, stick pan to reduce the quantity of oil used.
  • If you want to prepare a lighter version, cook onions in water rather than oil.
  • If you want the dish to be creamier, add 2 tbsp of coconut milk, it is still a low, calorie dish if the coconut milk is used sparingly.
  • Make sure that the tofu is pressed properly so that it can absorb a greater amount of flavor.
  • Why not adding a drop of lemon juice just before serving to freshen the flavor?

🌟 Final Thoughts 

This Low, Calorie Tofu Curry is one of the mainstays that makes(‘)healthy diet(‘) highly attractive and tempting to try because it is a tasty one. It is a perfect meal for the cold season, it takes very little time to prepare, it is loaded with protein coming from plants, basically, it is very calorie, light. So, if you are wondering what to cook for the coming days and want to have a nutritious meal at the same time, this curry is just the right choice.