Creamy Tofu Curry
A comforting, plant-based curry in a silky coconut sauce. Golden tofu and edamame make it genuinely high in protein, with spinach and rice to round it out.
Why this works on GLP-1
Tofu and edamame together turn a plant-based curry into a serious source of protein, which is the key to making meat-free meals work on GLP-1 medication. Appetite is lower, so protein remains important for protecting lean muscle during weight loss, and this pairing delivers it alongside plenty of fibre.
A light coconut milk keeps the sauce creamy and comforting without the heavier calorie load of the full-fat version, and the gentle, mild nature of the curry makes it easy to tolerate when richer food feels like too much.
per serving
per serving
single serving
Ingredients · makes 1 serving
- Firm tofuPressed and cubed 180 g
- Edamame beansShelled · lifts the protein and adds fibre 60 g
- Light coconut milkFor a creamy but lighter sauce 150 ml
- SpinachFresh, or a handful of frozen 50 g
- White rice, dryTo serve · or cauliflower rice to lower carbs 50 g
- Onion and garlicFinely chopped ½ · 1 clove
- Curry paste or powderMild or medium, to taste 1 tbsp
- Avocado oilFor browning the tofu · high smoke point 1 tsp
- Additional veg, optionalPeppers, courgette, green beans, or mushrooms to taste
- To finish, optionalFresh coriander, a squeeze of lime to taste
Method
Start the rice. Cook 50 g of white rice according to the packet instructions so it is ready when the curry is.
Brown the tofu. Heat 1 tsp of avocado oil in a pan over medium-high heat. Add the pressed, cubed tofu and cook for 5 to 6 minutes, turning, until golden on several sides. Remove and set aside.
Build the base. Lower the heat, soften the onion for 3 to 4 minutes, then add the garlic and curry paste and cook for a minute until fragrant. Add any optional vegetables now and cook for a couple of minutes.
Simmer the curry. Pour in the light coconut milk and bring to a gentle simmer. Return the tofu, add the edamame, and cook for 5 minutes. Stir the spinach through for the last minute until wilted.
Serve. Spoon the curry over the rice and finish with coriander or a squeeze of lime. Eat slowly to gauge fullness on a reduced appetite.
Approximate nutrition per serving
Makes one serving. Tofu and edamame together provide the protein; without the edamame, the tofu alone gives around 20 to 22 g. Figures vary with the tofu and rice portion.
0 comments