The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Creamy West Indian-style Tofu Curry
Take a trip to the West Indies with this colourful curry, starring hearty filling tofu, sizzled till crisp and golden. Serve with a vibrant curry, packed with a rainbow of veg like pak choi, carrots and tenderstem. Ready-to-go steamed pilau basmati makes the cooking - and eating even easier.
Ready in 20
High protein
1/3 daily fibre
4 of 5 a day
Serving size
Ingredients
- 1 handful of fresh coriander
- 0.5 tsp ground allspice (use half) (Pimento (Ground Allspice))
- 250g steamed wholegrain pilau basmati (Brown Basmati Rice – Steamed, Onions, Sunflower Oil, Acacia Fibre, Salt, Cumin Seeds, Natural Flavourings, Fenugreek, Black Pepper)
- 1 carrot
- 80g coconut yoghurt (Organic Coconut Milk (98%) (Organic Coconut, Filtered Water), Thickener: Organic Tapioca Starch, Live Vegan Cultures)
- 1 pak choi
- 2 tbsp West Indian spice mix (Mustard) (cayenne pepper, coriander, turmeric, paprika, ginger, cumin, black pepper, onion powder, chilli flakes, mustard powder, fennel)
- 2 tsp ginger & garlic paste (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 90g Tenderstem broccoli
- 280g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 200g passata (tomatoes, salt, citric acid)
- 1 onion
Nutritional Information
Calories: 630
Protein: 33g
Carbs: 56g
Fat: 29g
Ingredients
- 2 tsp ginger & garlic paste (use half) (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 280g tofu (use half) (Soya) (Tofu (Water, Soya Beans, Nigari))
- 0.5 tsp ground allspice (use a quarter) (Pimento (Ground Allspice))
- 1 handful of fresh coriander (use half)
- 1 carrot (use half)
- 2 tbsp West Indian spice mix (use half) (Mustard) (cayenne pepper, coriander, turmeric, paprika, ginger, cumin, black pepper, onion powder, chilli flakes, mustard powder, fennel)
- 90g Tenderstem broccoli (use half)
- 80g coconut yoghurt (use half) (Organic Coconut Milk (98%) (Organic Coconut, Filtered Water), Thickener: Organic Tapioca Starch, Live Vegan Cultures)
- 1 pak choi (use half)
- 200g passata (use half) (tomatoes, salt, citric acid)
- 1 onion (use half)
- 250g steamed wholegrain pilau basmati (use half) (Brown Basmati Rice – Steamed, Onions, Sunflower Oil, Acacia Fibre, Salt, Cumin Seeds, Natural Flavourings, Fenugreek, Black Pepper)
Nutritional Information
Calories: 630
Protein: 33g
Carbs: 56g
Fat: 29g
Creamy West Indian-style Tofu Curry
Take a trip to the West Indies with this colourful curry, starring hearty filling tofu, sizzled till crisp and golden. Serve with a vibrant curry, packed with a rainbow of veg like pak choi, carrots and tenderstem. Ready-to-go steamed pilau basmati makes the cooking - and eating even easier.
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Cooking Instructions
- Roughly dice the onion. Heat a large frying pan with 1 tsp oil on medium-high heat. Add the onion and cook for 4-5 mins, until softened. Season with sea salt.
- Heat a large frying pan with 1 tsp oil on medium-high heat. Drain the tofu, pat dry with paper towel and cut into 2cm cubes. Add the tofu and cook for 6-7 mins, turning occasionally, until crisp and golden. Trim the broccoli. Coarsely grate the carrot. Trim and roughly chop the pak choi.
- Add the ginger and garlic paste, a pinch of allspice and the spice mix (to taste) to the pan. Cook for 1 min, then add the passata, broccoli, carrot, pak choi and 200ml water (100ml for 1 person). Season with sea salt and black pepper. Cook for 5-6 mins, until the veg is soft and the curry thickens.
- Add the crispy tofu to the curry pan. Reheat the tofu pan to medium-high heat. Add the rice and break it up with a wooden spoon. Add a splash of water and cook for 2-3 mins, until piping hot. Season with sea salt and black pepper.
- Roughly chop the coriander. Stir the yoghurt and half the coriander through the curry. Cook for 1-2 mins.
- Serve the curry in bowls with the rice on the side. Garnish with the remaining coriander.
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