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Published: Oct 10, 2025 by makepurethyheart · This post may contain affiliate links · 10 Comments

High Protein Tofu Kidney Bean Tomato Curry

Jump to Recipe Print Recipe

This high protein tofu kidney bean tomato curry is the kind of dish where you just work with what you have — a true pantry hero. Got a can of beans, some tofu in the fridge, and a few ripe tomatoes or tomato paste? Boom — dinner is halfway done.

It’s rich, flavorful, and deeply satisfying, offering the perfect balance between plant-based protein, comfort food, and bold spices. Whether you’re vegan, vegetarian, or just looking to add more wholesome meals into your week, this curry delivers warmth and nourishment in every bite.

Other bean tomato recipes Easy Vietnamese Tomato Tofu Recipe (Vegan), Protein Packed Rajma Chawal (Red Kidney Bean Stew), Vegan Chinese Tomato "Egg" Stir-Fry with Silken Tofu.

❤️ Why You’ll Love This Recipe

  • 🌱 High Protein & Plant-Based: A powerhouse combo of tofu and kidney beans makes this dish protein-rich and filling.
  • 🍅 Made From Pantry Staples: Everything you need — beans, tomatoes, spices — you likely already have.
  • 🥥 Rich and Creamy (Without Cream): Optional plant milk adds silkiness, balancing the tangy tomato base.
  • 🕒 Quick & Easy: 30 minutes from start to table.
  • 💸 Budget Friendly: A protein-packed curry that’s kind to your wallet and your taste buds.

🥄 Ingredients

  • Onion: The aromatic base that gives depth and a gentle sweetness.
  • Garlic: Adds a sharp, savory edge — essential in any good curry.
  • Tomatoes: Fresh or canned, they form the body of the sauce and deliver natural umami.
  • Tofu (firm or extra firm): A high-protein staple that absorbs all those bold curry flavors.
  • Kidney Beans: Hearty, protein-packed legumes that bring texture and nutrition.
  • Garam Masala: The soul of Indian-inspired cooking — warming, fragrant, and comforting.
  • Coconut Sugar: Balances the acidity of tomatoes with a touch of natural sweetness.
  • Tomato Paste: Deepens the color and flavor of the sauce for that restaurant-style richness.
  • Plant Milk (optional): Makes the sauce creamy and mellow, perfect for pairing with rice or naan.

👩‍🍳 Step-by-Step Directions

  1. Sauté Your Base:
    Heat oil in a pan. Add chopped onions and sauté until golden and soft. Toss in minced garlic and let it sizzle until aromatic.
  2. Build the Sauce:
    Stir in tomato paste and diced tomatoes. Cook until the mixture thickens and the tomatoes break down.
  3. Spice It Up:
    Sprinkle in garam masala and stir well. Let the spices bloom for 30 seconds to release their full aroma.
  4. Add Protein Power:
    Toss in cubed tofu and kidney beans. Stir to coat them evenly in the sauce.
  5. Simmer and Balance:
    Add a splash of plant milk (if using) and a pinch of coconut sugar to round out the flavors. Simmer gently for 10–15 minutes.
  6. Taste and Adjust:
    Season with salt and pepper to taste. Add more garam masala or chili if you like it spicier.
  7. Serve and Enjoy:
    Serve hot with basmati rice, quinoa, or flatbread. Garnish with fresh cilantro or a squeeze of lime.

🌀 Variations

  • Chickpea Swap: Replace kidney beans with chickpeas for a nutty twist.
  • Spicy Kick: Add chili flakes or a dash of cayenne for extra heat.
  • Creamy Dreamy: Stir in coconut milk instead of plant milk for a richer sauce.
  • Green Boost: Add spinach or kale near the end for a vitamin-packed finish.

🔄 Substitutions

  • Tofu → Tempeh or Paneer: If you’re not strictly vegan, paneer works beautifully.
  • Kidney Beans → Black Beans or Lentils: Use what’s in your pantry — all bring great texture and protein.
  • Coconut Sugar → Maple Syrup or Brown Sugar: A little sweetness goes a long way to balance the tomato base.
  • Garam Masala → Curry Powder: In a pinch, curry powder gives a similar aromatic depth.

💡 Top Tip

For the best flavor, let the curry rest for 10 minutes before serving. The spices meld beautifully as it cools slightly — making it even tastier the next day!

🕯️ Hint

Press your tofu before cooking! It helps the cubes stay firm and soak up more of that flavorful tomato sauce.

❓ FAQ

Q: Can I make this curry ahead of time?
Absolutely! This curry tastes even better the next day as the flavors deepen overnight.

Q: Is it freezer-friendly?
Yes — freeze in an airtight container for up to 3 months. Thaw overnight and reheat on the stovetop.

Q: What’s the best tofu for curry?
Use firm or extra-firm tofu so it holds its shape and absorbs the sauce.

Q: Can I skip the coconut sugar?
You can, but a hint of sweetness really balances the acidity of the tomatoes.

Q: Is this curry gluten-free?
Yes! It’s naturally gluten-free and fully plant-based.

✨ Final Thoughts

This high protein tofu kidney bean tomato curry is more than just a meal — it’s a celebration of simplicity. With pantry ingredients, vibrant spices, and nourishing plant protein, it transforms humble staples into something truly special.

Perfect for meal prep, comforting weeknights, or sharing with loved ones, this dish proves that healthy, high-protein vegan food can be both easy and incredibly delicious.

Related

Looking for other recipes like this? Try these:

  • Vegan Asian Linguine with Leeks, Kale & Lemon – Bright, Creamy & Umami-Packed
  • Easy 30-Minute Chickpea and Bean Soup Recipe (Vegan & High-Protein)
  • 7 Reasons to Love This Easy Kale & Green Beans Rice Bowl (Healthy, Flavor-Packed & Quick!)
  • Easy High-Protein Vegan Tofu Bowl with Herbed Quinoa & Sautéed Greens

Pairing

These are my favorite dishes to serve with [this recipe]:

  • Quick Butternut Squash Recipe for a Busy Weeknight
  • Vegan Pesto Pasta with Potatoes & Green Beans
  • Pasta alla Norma Recipe (Classic Sicilian Eggplant Pasta You’ll Love!)
  • Easy Butternut Squash Capellini – Creamy, Comforting & Ready in 30 Minutes

High Protein Tofu Kidney Bean Tomato Curry

This high protein tofu kidney bean tomato curry is a wholesome, plant-based dinner packed with flavor, fiber, and protein. A quick, comforting vegan curry made with pantry staples like tofu, beans, and tomatoes — perfect for busy weeknights
3.20 from 10 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 30 minutes mins
Course Main Course, Soup, stew
Cuisine Indian
Servings 4

Ingredients
  

🌿 Base

  • 1 tablespoon oil – olive avocado, or coconut oil all work well.
  • 1 medium onion finely chopped – for that sweet, aromatic base.
  • 3 cloves garlic minced – to build flavor depth.

🍅 Sauce

  • 3 medium tomatoes diced (or 1 ½ cups canned diced tomatoes) – forms the base of your curry.
  • 2 tablespoons tomato paste – adds rich concentrated flavor and color.
  • 1 teaspoon coconut sugar – balances the acidity from the tomatoes.
  • ½ cup plant milk optional – oat, soy, or coconut for creaminess.
  • ½ cup water or vegetable broth – adjust for desired consistency.
  • 🧂 Spices
  • 2 teaspoons garam masala – the aromatic heart of this curry.
  • 1 teaspoon cumin powder – adds warmth.
  • ½ teaspoon turmeric – for color and subtle earthiness.
  • ½ teaspoon paprika or chili powder – for a gentle heat add more for spicier.
  • Salt and pepper to taste.

🥢 Protein Power

  • 1 14 oz / 400 g block firm tofu, pressed and cubed – high-protein and absorbs flavor beautifully.
  • 1 15 oz / 425 g can kidney beans, drained and rinsed – hearty and protein-rich.

🌿 To Finish

  • Fresh cilantro or parsley chopped, for garnish.
  • Lime wedges for serving (optional).

Instructions
 

Step 1: Sauté the Aromatics

  • Heat 1 tablespoon of oil in a pan over medium heat. Add 1 chopped onion and cook until golden and soft. Stir in 3 cloves of minced garlic and sauté for another 30 seconds until fragrant.

Step 2: Build the Tomato Base

  • Add 3 diced tomatoes (or canned) and 2 tablespoons tomato paste. Cook for 5–7 minutes, letting the tomatoes break down. Stir in garam masala, cumin, turmeric, paprika, salt, and pepper. The mixture should be thick and aromatic.

Step 3: Add Protein Power

  • Gently fold in the cubed tofu and drained kidney beans. Toss well to coat with the rich tomato masala.

Step 4: Simmer to Perfection

  • Pour in ½ cup water or broth, ½ cup plant milk (optional), and 1 teaspoon coconut sugar. Stir, cover, and simmer for 10–12 minutes, allowing all the flavors to meld beautifully.

Step 5: Garnish and Serve

  • Uncover, taste, and adjust seasonings. Garnish with fresh cilantro and a squeeze of lime juice. Serve hot with basmati rice, quinoa, or flatbread.
Keyword Beans, curry, tofu, tomato

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  • Rich beef stew with cherry tomatoes, beans, and herbs served alongside fluffy white rice, perfect for a nourishing meal.
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    Easy 30-Minute Garlicky Chickpea Stew Recipe

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    4 stars
    This allows you to design a complicated steroid cycle protocol to deliver maximum results on your particular aim.

    In the case of the latter, the dose of testosterone is considerably decrease and at just enough
    to take care of a healthy stage of this critical male androgen hormone during your cycle.
    Let’s dig deeper into why including testosterone in every steroid cycle is
    essential.
    Dr. Ziegler famous that the Russian athletes have
    been experiencing androgenic side effects during the 1956 Olympics (in Australia)
    when he came upon they were experiencing issue urinating.
    This was as a outcome of enlarged prostates caused by the excessive conversion from
    testosterone to DHT. The DEA reviews the steroids could heighten cholesterol levels,
    which can lead to stroke, heart assault, or coronary artery disease.
    Not only are they illegal when taken outdoors of the care of
    a medical skilled to treat particular medical circumstances, however they are often dangerous.
    Aspect effects can begin after about two or three weeks of use, generally around the similar time that the
    positive effects reveal themselves, Smit says.
    Earlier Than initiating treatment with testosterone, diagnosis of hypogonadism require affirmation by measuring early morning testosterone ranges on two separate days.

    Lipid profile, liver operate checks, hemoglobin, hematocrit,
    prostate-specific antigen (PSA), and prostate examination in patients older than forty years of age
    are essential earlier than initiating remedy. Corticosteroids or glucocorticoids antiinflammatory properties are used to scale back inflammation. This can ease symptoms of inflammatory situations,
    such as rheumatoid arthritis, inflammatory bowel disease
    (IBD), bronchial asthma, allergy symptoms and pores and skin rashes.
    This may help management circumstances by which the
    immune system mistakenly attacks its own tissues.
    They also are used to forestall organ rejection in transplant recipients.

    Generally advised treatment plans embrace cognitive behavioral remedy, motivational
    interviewing, and group counseling. It can take several months for withdrawal symptoms to
    subside utterly, which is why some individuals begin using once more to alleviate these symptoms.
    To scale back the danger of relapse, an aftercare plan should
    embrace a social support system and ongoing remedy to improve
    self-confidence and/or handle stress. The Anabolic Steroid Screen, also referred to as
    the Steroid Screening Take A Look At, is suitable for people who might have been uncovered to
    or are suspected of using anabolic steroids.
    So, for maximum outcomes on Dianabol, customers generally adopt
    a calorie surplus food regimen, generally known as a bulking phase.
    Dianabol is typically utilized in bulking cycles
    due to its positive results on muscle and energy.
    When a user’s estrogen-testosterone ratio becomes unbalanced and estrogen ranges rise excessively in men, we see will increase in visceral fats (35).
    The reason why oral Dianabol has a much shorter half-life (3-6
    hours) is due to liver metabolization, which speeds up the elimination of the compound from your physique.
    Dianabol (methandrostenolone) is typically an oral steroid; however,
    injections are typically used, though much less generally seen on the black market.
    Research has proven AIs to be effective at restoring the HPT axis, with
    anastrozole and letrozole significantly enhancing testosterone-estrogen ratios
    in doses of 1 mg (anastrozole) and 2.5 mg (letrozole) every
    day (21).
    Nevertheless, if you're trying to build muscle, corticosteroids usually are not the
    right type of steroid. Anabolic steroids (also often known as anabolic-androgenic steroids) are a different kind
    of drug and unlawful in most nations and
    not using a written prescription from a pharmacist.

    These drugs mimic the sex hormone testosterone
    and are well-known for being misused by some athletes to achieve an edge over their rivals.
    Typically women also misuse anabolic steroids within the hopes
    of higher athletic efficiency. This can result
    in a range of side effects, together with hormonal imbalances and irregular menstruation. Most anabolic steroids are smuggled
    into the Usa or stolen from reliable sources.
    In fact, with accountable use, many will discover they experience
    no negative effects at all. In order to understand the unwanted effects of Anavar,
    we have broken them down into their separate categories with all the associated data you’ll
    need. The dosing of AAS in power sports activities tends to be extra liberal, as many federations don’t check for these and different substances.
    While stronger effects may be seen at higher doses,
    the risk of unwanted effects will increase as nicely.
    While the aim of bodybuilding is maximum muscle mass in a given class,
    energy and muscle size are closely related,
    although other factors are at play as well (8).

    Cases of AIDS have been reported in steroid customers because of needle sharing.
    Illicit users (those who use the medicine illegally)
    sometimes consume 10 to 100 occasions the amounts ordinarily prescribed for medical purposes.
    The precise dose can not always be determined, nonetheless,
    as a end result of medication bought on the illegal market don't always contain what the labels
    point out. Law-enforcement officials have confiscated vials contaminated with
    bacteria. Anabolic steroids are commonly smuggled from nations where they are obtained over-the-counter without a prescription, and
    then bought illegally in the Usa. Research indicate that between 14
    and fifty seven % of nonmedical AAS customers develop dependence on AASs (Yesalis, 2000), and rare circumstances have
    been reported in girls (Copeland et al., 2000).

    Dianabol has a very adverse impact on cholesterol, probably inflicting atherosclerosis (thickened arteries because of
    plaque buildup). Two causes of Dianabol’s cardiotoxicity are water retention and the stimulation of the
    hepatic lipase enzyme in the liver. According to our powerlifting
    sufferers, Dianabol is among the most potent steroids for growing raw energy and power.
    During testosterone administration, researchers report that the pituitary gland
    signals the testes to cease producing pure testosterone,
    contributing to hypogonadism (testosterone deficiency)
    (3). This course of occurs as a end result of supraphysiological levels
    of serum testosterone and the physique attempting to maintain homeostasis.

    Due to its excessive market value, bodybuilders could also
    be less doubtless to use oral testosterone,
    also identified as undecanoate or Andriol.
    Ziegler had created a steroid with more than double the anabolic ranking
    of testosterone (210 vs. 100). He is presently taking a multiyear personal and skilled sabbatical to
    explore the relationship between childhood trauma, disease, and
    the processes of therapeutic. He is creating a clinical follow for
    patients with advanced trauma, as nicely as for others going via significant life transitions.

    References:

    Conseils d'experts sur l'alternative à l'Anavar

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