Coconut Vegetable Curry
Cauliflower, zucchini and spinach simmered in a fragrant coconut-milk curry with ginger, garlic and warm spices, with golden pan-fried tofu for protein. Dairy-free and ready in about 45 minutes.
Nutrition per serving
about 1½ cups- Net carbs
- 9.9g
- Calories
- 454kcal
- Protein
- 23g
- Fat
- 38g
- Total carbs
- 16 g
- Fiber
- 6.1 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Chicken curry: Bite-size chicken thighs simmer in the coconut sauce with the vegetables, in place of the tofu.
- Brown the chicken in step 2 for 4–5 minutes (it doesn't need to cook through), then return it to the pan with the cauliflower and simmer until it reaches 165°F (74°C).
Shrimp curry: Plump shrimp poached right in the curry at the end, for a quick dinner that tastes like a Thai or South Indian coconut curry.
- Skip step 2. Add the raw shrimp with the spinach and simmer 3–4 minutes, just until pink and opaque (145°F/63°C).
- Crispy tofu
- Curry
- Nice to have (optional)
- Crispy tofu
- Curry
- Nice to have (optional)
- Crispy tofu
- Curry
- Nice to have (optional)
Estimated cost $10.60 for 4 servings ($2.65 each) · how we estimate
Instructions
-
Press the tofu for 20 minutes, cut into cubes and toss with ¼ teaspoon salt.
-
Heat 1 tablespoon coconut oil in a large, deep skillet over medium-high heat. Fry the tofu 8–10 minutes, turning, until golden on most sides. Transfer to a plate.
-
Add the remaining oil and the onion and cook 3–4 minutes, until soft. Stir in the garlic and ginger for 1 minute, then the curry powder, turmeric, cumin and cayenne for 30 seconds, until fragrant.
-
Pour in the coconut milk and broth, scraping up anything stuck to the pan, and bring to a simmer. Add the cauliflower and ½ teaspoon salt, cover and simmer 8 minutes.
-
Add the zucchini and simmer uncovered 5–6 minutes, until the cauliflower is tender and the sauce has thickened slightly. Stir in the spinach until wilted, then return the tofu to warm through.
-
Finish with the lime juice, taste for salt and scatter with cilantro. Serve as is or over cauliflower rice.
Tips for success
-
Use full-fat canned coconut milk; light coconut milk makes a thin, watery curry. - Curry powders vary a lot in heat. Start with the amount given and add more cayenne at the end if you like it hotter.
- Swap in other low-carb vegetables: green beans, broccoli, bok choy and eggplant all work. Add firm ones with the cauliflower and tender greens at the end.
Nice to have, not needed
- A spoonful of Thai red or green curry paste with the spices gives a Thai-style curry — check the label for added sugar.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 3 months
Reheat: Warm in a saucepan over medium-low heat, stirring, or microwave 2–3 minutes.
Prep tip: Freeze the curry without the tofu (it turns spongy) and fry fresh tofu, or add refrigerated tofu, when you reheat.
Refrigerate up to 4 days. Freeze the curry without the tofu (which turns spongy) for up to 3 months.
Variations
2 variations, each with its own ingredients and macrosChicken curry
ProteinBite-size chicken thighs simmer in the coconut sauce with the vegetables, in place of the tofu.
- extra-firm tofu → boneless, skinless chicken thighs
9.4 g net · 517 kcal · 39 g protein · 36 g fat · ≈$3.52 per serving (−0.5 g net carbs vs the original)
Shrimp curry
ProteinPlump shrimp poached right in the curry at the end, for a quick dinner that tastes like a Thai or South Indian coconut curry.
- extra-firm tofu → large shrimp
9.4 g net · 431 kcal · 34 g protein · 30 g fat · ≈$5.15 per serving (−0.5 g net carbs vs the original)
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