Mediterranean Tofu & Eggplant Curry
Tender cubes of tofu and roasted eggplant simmered in a creamy tomato-herb sauce with Mediterranean spices like cumin, coriander, and smoked paprika. A healthy, satisfying dish that pairs beautifully with rice or flatbread.
Time Required
Prep time: 15 minutes
Cook time: 25–30 minutes
Total time: 40–45 minutes
Ingredients
1 medium eggplant, diced
200 g firm tofu, cubed
2 tbsp olive oil, divided
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper
1 cup crushed tomatoes
½ cup vegetable broth
2 tbsp Greek yogurt or coconut milk
2 tbsp fresh parsley or cilantro, chopped
Optional: ½ cup chickpeas, drained
Instructions
1. Prepare Tofu & Eggplant
1. Preheat oven to 200°C (400°F).
2. Toss eggplant cubes with 1 tbsp olive oil, salt, and pepper. Roast 15 minutes until tender.
3. Meanwhile, lightly pan-fry tofu cubes in 1 tbsp olive oil until golden on all sides. Set aside.
2. Make Curry Base
1. In a large pan, sauté onion in a little olive oil until soft.
2. Add garlic, cumin, coriander, paprika, salt, and pepper; cook 1 minute.
3. Stir in crushed tomatoes and broth; simmer 5–7 minutes.
3. Combine
1. Add roasted eggplant, tofu (and chickpeas if using) to the sauce.
2. Simmer 5 minutes for flavors to meld.
3. Stir in Greek yogurt or coconut milk for creaminess.
4. Finish & Serve
Sprinkle with fresh parsley or cilantro.
Serve warm with couscous, rice, or flatbread.
Tips & Variations
Extra Mediterranean flavor: Add olives, sun-dried tomatoes, or roasted red peppers.
Creamier curry: Use more Greek yogurt or coconut milk.
Meal prep: Keeps well for 2–3 days in the fridge.
Nutrition information
Calories: ~340
Protein: 18 g
Fat: 20 g
Carbs: 22 g
Fiber:12g