Mediterranean Tofu & Vegetables Curry Bowl
This is not your typical curry — it’s a vibrant Mediterranean-inspired version made with extra virgin olive oil, herbs like oregano and thyme, tender roasted vegetables, and protein-packed tofu. The sauce is a creamy tomato-coconut blend with just a hint of spice, and the whole bowl is served over fluffy couscous or quinoa for a satisfying and wholesome meal.
⏳ Time
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Ingredients
For the Vegetables & Tofu
14 oz (400 g) extra-firm tofu, drained and pressed
1 medium zucchini, sliced into half-moons
1 medium red bell pepper, diced
1 medium eggplant, diced
1 medium red onion, sliced
2 tbsp olive oil
½ tsp salt
¼ tsp black pepper
For the Curry Sauce
2 tbsp olive oil
3 garlic cloves, minced
1 medium yellow onion, finely chopped
1 tsp ground coriander
1 tsp paprika (sweet, not smoked)
½ tsp ground cumin
½ tsp dried oregano
1 can (14 oz / 400 g) diced tomatoes
1 cup coconut milk (full-fat for creamier texture)
½ cup vegetable broth (or water)
Salt & pepper, to taste
Juice of ½ lemon
For Serving
2 cups cooked couscous, quinoa, or brown rice
Fresh parsley or basil, chopped
Lemon wedges
ℹ️ Instructions
1. Roast the Tofu & Vegetables
1. Preheat oven to 425°F (220°C).
2. Cut tofu into 1-inch cubes.
3. On a baking sheet, toss tofu, zucchini, bell pepper, eggplant, and red onion with olive oil, salt, and pepper.
4. Spread in a single layer and roast for 20–25 minutes, flipping halfway, until golden and slightly crisp.
2. Make the Mediterranean Curry Sauce
1. In a large skillet, heat olive oil over medium heat.
2. Add chopped onion and cook for 5 minutes until softened.
3. Stir in garlic, coriander, paprika, cumin, and oregano. Cook 1 minute until fragrant.
4. Add diced tomatoes, coconut milk, and vegetable broth. Stir to combine.
5. Simmer uncovered for 10 minutes until slightly thickened.
6. Season with salt, pepper, and lemon juice to taste.
3. Combine & Serve
1. Add roasted tofu and vegetables into the curry sauce, stir gently, and heat through for 2–3 minutes.
2. Spoon over cooked couscous, quinoa, or rice.
3. Garnish with fresh parsley or basil and serve with lemon wedges.
Notes & Tips
No coconut milk? Use cream, oat cream, or even Greek yogurt for a different texture.
Extra flavor: Add 1 tbsp sun-dried tomato paste to the sauce for a richer Mediterranean kick.
Meal prep friendly: The curry keeps well in the fridge for up to 4 days and tastes even better the next day.
⁉️ Frequently asked questions FAQ
Q: Can I make it spicy?
Yes — add ½ tsp chili flakes or a pinch of cayenne to the sauce.
Q: Can I use chickpeas instead of tofu?
Absolutely — they add a nice nutty flavor and extra fiber.
✅ Nutritional Information
Calories: ~420
Protein: 15g
Carbs: 52g
Fat: 18g
Fiber: 9g
Sugar: 11g