Healthy pumpkin and tofu coconut curry

This low-cal vegetarian curry is packed with tofu, pumpkin and green beans to prove you can eat hearty yet healthy dinners.


  • 1 large onion, chopped
  • 2 garlic cloves, crushed
  • 1 tbsp finely grated fresh ginger
  • 2 long fresh red chillies, deseeded, chopped
  • 2 tsp curry powder
  • 2 tsp macadamia oil
  • 350g firm tofu, cut into cubes
  • 12 fresh curry leaves, plus extra, fried, to serve
  • 300ml reduced-fat coconut milk
  • 300ml salt-reduced vegetable stock
  • 500g pumpkin , peeled, deseeded, cut into 3cm pieces
  • 200g green beans, trimmed, halved
  • 75g baby spinach
  • 2 cups cooked quinoa
  • Lime wedges, to serve

How to make?

Step 1. Place the onion, garlic, ginger, chillies and curry powder in a small food processor and process until a thick paste forms.

  • Step 2. Heat half the oil in a large wok or non-stick pan over high heat. Cook tofu, in 2 batches, for 2-3 minutes or until golden. Transfer to a plate and set aside.
  • Step 3.Reduce heat to medium. Add the curry paste to wok. Cook, stirring, for 3-4 minutes or until aromatic. Add curry leaves. Cook, stirring, for a further minute.
  • Step 4.Pour in coconut milk and stock. Bring to the boil. Reduce heat and simmer, covered, for 5 minutes. Add pumpkin, tofu and simmer, covered, for 6-7 minutes or until pumpkin is almost tender. Add beans. Simmer, covered, for 2-3 minutes or until tender. Stir in spinach until just wilted.
  • Step 5. Serve curry on quinoa with a squeeze of lime juice and extra curry leaves.

Healthy pumpkin and tofu coconut curry

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