Chickpea and Tofu Curry with Spinach and Brown Rice: High-Protein Comfort
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Who says a hearty curry has to be complicated? This healthy Chickpea and Tofu Curry recipe with spinach and brown rice is creamy, mildly spiced, and packed with plant-based protein from chickpeas and tofu, making it both delicious and nutritious. Sooo good!
Interested in more similar recipes? Check out these tasty options:
- Vegan Indian Curry
- Vegan Butter Chickpeas with Brown Rice
- Tofu and Quinoa Power Bowl with Tahini Dressing
If you enjoy Indian food, definitely check out Vegan Richa’s blog for more amazing plant-based recipes!
Why You’ll Love This Chickpea and Tofu Curry
- High-Protein, Low-Stress: With 25g of protein per serving, this dish packs a punch without the effort. The chickpeas and tofu tag-team to keep you fueled, while spinach swoops in with its iron-rich goodness.
- Creamy But Not Heavy: Thanks to coconut milk, this healthy tofu curry is rich and creamy without feeling like a food coma waiting to happen.
- Versatile Veggie Delight: You can throw in whatever veggies are hanging around in your fridge. Sweet potatoes, bell peppers, and even peas are all welcome to the party.
- Meal Prep Friendly: This curry reheats like a dream. Cook it once and enjoy it for lunch or dinner over the next couple of days.
Health Benefits of Chickpea and Tofu Curry
Not only is this plant-based protein curry downright delicious, but it’s also a powerhouse of nutrients. Let’s break it down:
- Chickpeas are packed with protein, fiber, and iron, making them a heart-healthy, gut-friendly addition to any meal. Plus, they keep you feeling full and satisfied.
- Tofu is a plant-based protein champ, rich in calcium and low in calories. It absorbs the flavors of the curry, turning tender and delicious with every bite.
- Spinach is a leafy green superfood loaded with iron, vitamins A and C, and antioxidants. It supports everything from a strong immune system to glowing skin.
- Brown Rice provides a fiber-rich, wholesome base that pairs perfectly with the creamy curry. It also helps keep blood sugar levels steady, making it a great choice for lasting energy.
Ingredients You’ll Need:
healthy vegan Chickpea and Tofu Curry with Spinach and Brown Rice: High-Protein Comfort recipe
- 1 cup cooked brown rice
- 1 block (14 oz) firm tofu, cubed
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups fresh spinach
- 1 onion, diced
- 2 cloves garlic, minced
- 1-inch piece ginger, minced
- 1 can (14 oz) coconut milk (full-fat for a richer curry)
- 1 tbsp olive oil
- 1 tbsp curry powder
- 1 tsp cumin
- 1 tsp turmeric
- 1/2 tsp paprika
- 1/2 tsp garam masala
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
How to Make Healthy Chickpea and Tofu Curry
- Cook the Rice: Follow the instructions on your brown rice package. Set it aside while the curry magic happens.
- Sauté the Aromatics: In a large pan, heat the olive oil over medium heat. Add your diced onion and sauté until softened (about 3-4 minutes). Then toss in the minced garlic and ginger, letting them get all fragrant and fabulous (another minute or two).
- Spice It Up: Add the curry powder, cumin, turmeric, paprika, and garam masala to the pan. Stir the spices for about a minute to wake them up, and you’ll know it’s working when your kitchen smells like a spice market!
- Tofu Time: Add the cubed tofu and gently stir to coat it in all those beautiful spices. Cook for 3-4 minutes until the tofu starts to crisp slightly.
- Coconutty Goodness: Pour in the coconut milk and stir in the chickpeas. Bring the curry to a simmer and let it cook for about 10 minutes to let all those flavors mingle.
- Spinach Invasion: Toss in the fresh spinach and cook for another 2-3 minutes, just until it wilts down. Season with salt and pepper to taste.
- Serve It Up: Ladle the curry over brown rice, and garnish with fresh cilantro if you like a pop of freshness.
How to Store Your Leftovers
This vegan curry recipe is even better the next day. Store any leftovers in an airtight container in the fridge for up to 3 days. You can also freeze it for up to 2 months. Just reheat gently on the stovetop to avoid overcooking the tofu. Pro tip: Add a splash of water or coconut milk when reheating to keep it creamy.
Variations to Try
- Veggie Boost: Toss in extra veggies like diced sweet potatoes, bell peppers, or even cauliflower for more texture and flavor.
- Make it Spicy: Love a kick? Add a chopped chili pepper or a sprinkle of cayenne to turn up the heat.
- Lighter Option: For a lighter version, swap full-fat coconut milk with the light variety, or use half coconut milk and half veggie broth.
FAQs
- Can I use a different protein? Absolutely! If tofu isn’t your jam, try tempeh, seitan, or even roasted vegetables like cauliflower or eggplant for a hearty bite.
- What if I don’t have garam masala? No worries! You can still make this curry without it. Just up the curry powder or add a pinch of cinnamon and cloves for some extra warmth.
- Is there a substitute for coconut milk? You can use almond milk or oat milk for a lighter version, though the curry will be less creamy. Another option is blending silken tofu into veggie broth for creaminess!
Ready to Savor This Curry?
Here you have it, an easy, delicious, and protein-packed Chickpea and Tofu Curry that’s perfect for a weeknight dinner or meal prep. This flavorful vegan curry recipe is both satisfying and nutritious, making it a great addition to your recipe rotation. So, grab a bowl and enjoy this comforting, nutrient-rich meal! Your taste buds (and body) will thank you for this plant-based protein curry. 🌱
More Delish!
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Chickpea and Tofu Curry
This Chickpea and Tofu Curry is a creamy, mildly spiced dish packed with plant-based protein. Featuring chickpeas, tofu, spinach, and rich coconut milk, it's served over hearty brown rice for a filling, nutritious meal. Perfect for a quick weeknight dinner or meal prep!
Ingredients
- 1 cup cooked brown rice 240g
- 1 block firm tofu cubed (14 oz / 400g)
- 1 can chickpeas drained and rinsed (15 oz / 400g)
- 2 cups fresh spinach 60g
- 1 onion diced (approx. 150g)
- 2 cloves garlic minced
- 1 inch piece ginger minced (2.5cm)
- 1 can coconut milk 14 oz / 400ml
- 1 tbsp olive oil 15ml
- 1 tbsp curry powder 15g
- 1 tsp cumin 5g
- 1 tsp turmeric 5g
- 1/2 tsp paprika 2g
- 1/2 tsp garam masala 2g
- Salt and pepper to taste
- Fresh cilantro for garnish optional
Instructions
- Cook the brown rice according to package instructions and set aside.
- In a large pan, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.
- Add the minced garlic and ginger to the pan, sauté for another 1-2 minutes until fragrant.
- Stir in the curry powder, cumin, turmeric, paprika, and garam masala. Cook for 1 minute, stirring constantly.
- Add the cubed tofu and cook for 3-4 minutes, gently stirring to coat the tofu with the spices.
- Pour in the coconut milk and add the drained chickpeas. Stir to combine, then bring the mixture to a simmer.
- Reduce the heat to low and let the curry simmer for 10 minutes, allowing the flavors to meld and the sauce to thicken slightly.
- Stir in the fresh spinach and cook for 2-3 minutes until wilted. Season with salt and pepper to taste.
- Serve the chickpea and tofu curry over the cooked brown rice, garnished with fresh cilantro if desired.
Notes
- Variations: Add diced sweet potatoes or bell peppers for extra flavor and texture.
- Enhancing Flavor: Squeeze a bit of fresh lime juice over the curry before serving for a burst of freshness.
- Serving Suggestions: Pair with warm naan bread or a side of steamed vegetables for a complete meal.
- Protein: 25g
- Carbohydrates: 55g
- Fat: 12g
