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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
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Prep Time 10 minutes
Cook Time 30 minutes
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