Tofu Curry Coconut Dish

Preparation time: 60 minutes

Cooking time: 45 minutes

Serves: 2-3 people


200g tofu (Medium/Firm) diced into cubes

1 red onion diced

4 cloves garlic diced

4 brown mushrooms sliced

1 large zucchini diced

1 red capsicum diced

1 spring onion thinly sliced (white bits only)

1 tbsp coconut/olive oil for cooking

1 tin coconut milk


1 tsp turmeric (grated or ground)

1 tbsp curry powder

1 tbsp lemon juice

¼ tsp salt & pepper


1 cup brown basmati rice or quinoa

2 cups water


1 spring onion (green bits) sliced

Parsley, washed and chopped 

Toasted peanuts

Quarter of a lemon for the juice 


½ tsp chilli flakes (or use a chilli)

2 stoves

Large fry pan with cover

Medium pot


Tofu curry – 45 mins

  1. Put fry pan on medium heat
  2. Melt 1 tsp coconut oil
  3. Add tofu
  4. Cook for 5 mins turning them 3-4 times
  5. Put tofu in a bowl to rest
  6. Melt 1 tsp coconut oil
  7. Add red onion and cook for 2 mins
  8. Add all spices and cook for 2 mins
  9. Add zucchini and cook for 3 mins
  10. Add mushrooms and tofu
  11. Pour in coconut milk
  12. Stir well and cover Cook for 20 mins on low heat stirring 2-3 times Prepare rice and vegetables for cooking Take cover off and cook for 10 minutes

Rice – 20 mins

  1. Put rice and water in pot on medium-high heat
  2. Once boiling turn heat down to medium-low to simmer
  3. Cook the rice 10-15 minutes stirring 2-3 times
  4. Test the rice – it should be just soft. Remove when cooked and drain water if any left
  5. Put rice in a large bowl and cover with the curry. Serve with vegetables ie. steamed broccoli with toasted pine nuts or almonds.

Extra information
For this recipe you can use any protein of your choice – chicken, tempeh, beef or lamb Make your own curry powder: ¼ tsp of ground cumin, coriander, turmeric, fennel, ginger and fenugreek. Mix well.

Recipes are a guide only. Adjust the ingredients, flavours and timing to suit you.

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