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Tofu curry

Roasted pumpkin and tofu curry

Roasting a curry is one of the easiest ways to pack flavour into any dinner. The coconut dressing gives you that classic Asian flavour while adding a light freshness and is the perfect dressing for tofu: a great dairy-free source of calcium and meat-free protein. 

This dish is rich in vitamins B6, C and E, folate, iron, potassium and more; it’s useful for your heart, bones, skin, hair, nails and energy levels.

Photo of pumpkin and tofu curry in a white bowl next to a plate of quinoa and salad

400 calories per serving

Ingredients

  • 1 small pumpkin
  • 2 tbsp mild curry powder
  • ½ red onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 40ml groundnut oil
  • 5 under-ripe heirloom tomatoes, cut into quarters
  • 100g firm tofu, cut into small cubes

For the dressing

  • 2 tbsp coconut yogurt
  • 1 tbsp rapeseed oil
  • Grated zest and juice of ½ lemon
  • A handful of pumpkin seeds, toasted

For the salad

  • 100g baby spinach leaves
  • ½ cucumber, peeled and diced
  • A handful of fresh coriander, finely chopped
  • Salt and pepper

Method

  1. Preheat the oven to 200°C/fan 180°C/gas 6. Line a baking tray with baking parchment.
  2. Cut the pumpkin in half and remove the seeds and fibres. Cut into 1cm-thick half moons.
  3. Combine the curry powder, red onion, garlic and oil in a large mixing bowl and mix well.
  4. Add the pumpkin, tomatoes and tofu to the bowl and toss to coat with the spice mixture.
  5. Tip on to the baking tray and roast in the oven for 25 minutes, shaking the tray frequently to ensure the pumpkin doesn’t stick and burn.
  6. Meanwhile, make the dressing by mixing together all the ingredients.
  7. Finely shred the spinach and mix with the cucumber and coriander. Season to taste. Add half of the dressing and toss.
  8. Drizzle the rest of the dressing over the curry and serve with the salad.

    9. Recipe taken from The Detox Kitchen by Rob Hobson and Lily Simpson

Rob Hobson MSc RNutr is an award-winning registered nutritionist (AFN) and sports nutritionist (SENR) with over 15 years of experience. He founded London-based consultancy RH Nutrition, and has degrees in nutrition, public health nutrition and sports nutrition.

Find out more at Rob Hobson's website, or read more about Healthspan's health experts.

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn't possible, supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.

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