This is one of my staple meals.
Based on:
https://www.taste.com.au/recipes/healthy-pumpkin-tofu-coconut-curry-recipe/rqf57exs
Ingredients
Blender Ingredients (All in at once)
1 large onion
2 garlic cloves
1 tablespoon finely grated fresh ginger
2 long fresh red chillies, deseeded
2 tablespoons curry powder
2 tablespoons olive oil
350g firm tofu, cut into cubes
12 fresh curry leaves1
300ml reduced-fat coconut milk2
300ml salt-reduced vegetable stock3
500g pumpkin, peeled, deseeded, cut into 3cm pieces
200g green beans, trimmed, halved4
75g baby spinach5
2 Cups cooked quinoa6
Terry’s Variations
1 I use dried curry leaves.
2 I often round up to a 400ml can of coconut milk and reduce water in the stock. Keep in mind that the original recipes low fat credentials will be impacted.
3 I use water and Vegata powder - I am sure this is just flavour and there is negligible nutrition gains by paying more. This makes the dish much cheaper.
4 I use frozen beans and often substitute some or all the green beans with soy if I want more protein.
5 I often use frozen spinach as it tends to be cheaper and easier to keep on hand. I am way more generous if it is frozen as it tends to dissolve into the curry. Fresh leaves give a more restaurant quality and presentation, but this tends to be lost on reheating.
6 I often switch out quinoa for brown rice for variety. The brown rice also tends to absorb the liquid better if you are using low-fat coconut milk. The curry dehydrates well for hiking, and the larger rice grains are easier to deal with in a dehydrator.
I would throw in some nutritional yeast for the vitamin B12 if you are a vegetarian.
Cooking
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.