Tofu curry is a great take-out remake that is much healthier than your average tofu curry!

This vegetarian curry is also garlic and onion free! These common flavor enhancers can cause digestive distress for people who are sensitive to them. This recipe uses a wide variety of Indian spices to make this dish incredibly flavorful, even without garlic and onion. In addition, many of these spices have anti-inflammatory properties.

So, the recipe is a healthier alternative than traditional curry.  So many recipes for tofu curry do not include vegetables, what I love most about this recipe is that it is packed with tons of vegetables! You can add your own favorite vegetables or simply buy a bag of frozen Asian vegetables.  The frozen spinach also makes it so easy to keep all the ingredients at home.  These ingredients can easily be kept on hand to make this meal without heading to the grocery.

You may not have used garam marsala before.  It is a spice that is easily found in most grocery stores. If you do not have garam marsala at home, you can substitute allspice and cumin. In order to make this garam masala substitute, just mix 1 part cumin with ¼ part allspice.

Did I mention that is it EASY to make even on a weeknight? And most importantly, it is tasty!

We are dietitians for every condition so we like to think of our recipes in terms of which people can enjoy each recipe based on either health conditions or personal food preferences. In terms of condition specifics, this recipe is appropriate for people who are vegetarian. It is also gluten-free so if you are vegetarian and follow a gluten-free diet, this recipe is for you.  The recipe is also a good choice for many in recovery for cancer, managing anti-inflammatory conditions.  Did I mention heart healthy, yes, this recipe is also heart healthy!

Tofu Curry

Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Main Dish
Cuisine: Asian, Gluten Free, Vegetarian
Keyword: Budget-friendly, Fall, Vegan, Winter
Condition: Chronic Kidney Disease, Dairy Free, Diabetes, Gluten Free, Low Sodium, Nut Free, PCOS, Vegetarian
Servings: 4 people


  • 3 tbsp vegetable oil coconut, avocado, etc
  • 14 oz tofu extra firm, pressed and cut into 1 inch cubes
  • 1 tsp turmeric
  • 1/4 tsp ground ginger
  • 1/2 tsp garam masala
  • 1/2 tsp cumin
  • 1/4 tsp Red pepper flakes
  • 14.5 oz canned tomatoes diced
  • salt
  • pepper
  • 1/2 cup coconut milk
  • 1 bag spinach frozen
  • 1/4 cup water


  • Heat 2 tbsp of oil in a frying pan. Add in cubed tofu and sear until the edges are golden brown. Remove from pan and set aside for later.
  • In the same pan, add 1 tbsp remaining oil. Add in the turmeric, ginger, garam masala, cumin, and red chili flakes. Once spices become fragrant add in the tomatoes, salt, and pepper. Allow it to simmer for 5 minutes.
  • Add in coconut milk and allow it to simmer for another 2 minutes.
  • Add in the tofu, spinach, and water. Cover and allow curry to simmer for 5-8 minutes so the flavors can combine.
  • Serve with rice.


A note on pressed tofu: Remove tofu from package and slice lengthwise into 2 pieces. Place several paper towel on a cutting board and place tofu on the paper towels. Cover with additional paper towels and a second cutting board. Place heavy objects on top of cutting board and let sit for at least 30 minutes. 


Carbohydrates: 10g | Protein: 12g | Fat: 17g | Sodium: 95mg | Potassium: 603mg | Fiber: 4g

For more tofu recipes:

And for more diabetes-friendly recipes, take a look at our very own cooking with diabetes cookbook by our dietitians Kaitlin and Klara!

Cooking with Diabetes


Please note:

Nutrition info is an estimate and may contain errors. 

Dana uses her advanced training in functional nutrition and food sensitivities to help her clients love and trust food again as they heal from years of painful symptoms that have dominated their lives. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Food Sensitivities Survival Guide.