This brain-boosting tofu chickpea curry recipe is calling your name. It has tofu, chickpeas and spinach simmered in a flavourful and creamy broth, with an end result that will bring you back for seconds.
The list of ingredients may appear extensive (including five seasonings), but chances are most of them are right in your kitchen. And if you’re missing a couple, the substitutions section below offers quick swaps.
One-Pan Meal Plan Recipe Favourite
For busy days, this one-pan meal is a game-changer. You can gather the ingredients in just 15 minutes, then let the flavors meld during a simmer. Meanwhile, prepare rice, quinoa or cauliflower rice.
One of the best things about this curry is that it freezes really well. Simply store it in freezer-safe containers for up to three months, and don’t forget to label and date them.
Good To Know
Tofu Chickpea Curry Benefits For The Brain
Did you know that the name tofu comes from the Japanese words “to” (toe) which means bean and “fu” which means fermented? This term was coined because traditional tofu-making involved fermenting soybean milk. However, modern tofu production typically does not involve fermentation.
Chickpeas aren’t just the star of your favorite hummus dip; they’re also champions for the brain. These little legumes are rich in plant-based protein, providing building blocks for the brain’s important messengers, neurotransmitters. Their complex carbs give the brain a steady, all-day energy boost, perfect for staying sharp and focused. Chickpeas also have fiber, vitamins and minerals that are essential for cognitive health. And with their low glycemic index, chickpeas keep the brain humming along, preventing those dreaded sugar crashes.
Spinach isn’t just Popeye’s favorite superfood – it’s also a brain-boosting powerhouse. Packed with antioxidants like vitamin C and beta-carotene, spinach shields the brain cells from harm. Its folate content is the brain’s best friend by helping neurotransmitter function. Plus, vitamin K supports healthy brain cell membranes and iron ensures the brain gets enough oxygen.
Substitutions
If you’re not a tofu enthusiast, you can use seitan, tempeh or cooked chicken or shrimp for a non-vegetarian twist.
Swap chickpeas for other legumes like lentils, kidney beans or black beans.
Experiment with other leafy greens such as kale, collard greens or Swiss chard for a variation in texture and taste.
Extra health points
Toasted nuts like slivered almonds or crushed cashews make for a crunchy, nutty topping that complements the curry’s texture.
Avocado slices add a creamy element and provide healthy fats and a subtle, buttery flavor.
A spoonful of mango chutney can add a sweet and tangy element to balance the spices.
Pickled vegetables like red onions or cucumber can offer a refreshing and tangy crunch.
Make it
Gluten free – the recipe is gluten free
Dairy free – the recipe is dairy free
Vegan or vegetarian – the recipe is vegan
Storing and reheating tips for this easy tofu chickpea curry
Store
Allow the curry to cool to room temperature before transferring it to an airtight container. Store it in the refrigerator for up to 5 days.
Consider dividing the curry into smaller containers or freezer-safe bags. This way, you can thaw and reheat only the portion you plan to consume, reducing waste. Don’t forget to label your containers with the date to keep track of freshness.
Reheat
Reheat the tofu chickpea curry gently on the stove or in the microwave, adding a touch of coconut milk or cream to restore its creamy consistency.
Watch how to make it step-by-step!
Easy and Healthy Brain-Boosting Tofu Chickpea Curry
- Prep Time: 5 mins
- Cook Time: 45 mins
- Total Time: 50 mins
- Yield: 6 servings 1x
- Category: Lunch, Main
- Cuisine: Indian
- Diet: Vegan
Description
Dive into a world of flavor with this brain-boosting, easy and healthy tofu chickpea curry. This dish combines the warmth of aromatic spices, the creaminess of coconut and the freshness of spinach in every bite. A delightful, hearty meal that’s both comforting and utterly satisfying.
Ingredients
- 1 tablespoon avocado oil
- 4 garlic cloves, minced
- 1 onion, diced
- 3 tablespoons curry powder (see notes)
- 2 teaspoons cumin
- 1 teaspoon ginger powder
- 1 teaspoon turmeric powder
- 2 teaspoons sea salt
- 1 can (28 oz.) diced tomatoes
- 2 cans (560 ml each) coconut cream
- 500 g extra firm tofu, drained and cubed
- 1 can chickpeas, drained and rinsed
- 3 tablespoons lemon juice (see notes)
- 2 tablespoon maple syrup
- 2 packed cups fresh baby spinach, chopped
Serve with:
- rice
- cauliflower rice
- quinoa
- gluten-free naan bread
Garnish with fresh cilantro
Instructions
-
Heat the avocado oil in a large sauté pan on low-medium heat and add the garlic and onion. Cook for 5 minutes or so, until the onion is translucent.
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Add curry powder, cumin, ginger powder, turmeric powder, sea salt and mix well.
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Add the diced tomatoes and coconut cream.
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Add the cubed tofu.
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Add the chickpeas, bring to a boil and allow the curry to simmer for 30 minutes, while stirring occasionally.
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Add the lemon juice and the maple syrup.
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Taste and adjust the spices. For more heat, add more curry or chili flakes.
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Chop the spinach while the curry is simmering.
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Add the spinach 5 minutes before removing the curry from the stove.
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Remove from heat and serve with rice, cauliflower rice, quinoa or gluten free naan bread.
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Garnish with fresh cilantro.
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Serve warm.
Enjoy!
Notes
Adjust the spice blend according to your taste. You can make it milder by reducing the curry powder or by omitting some of the spices. For more heat, add red pepper flakes or chili powder.
If you don’t have lemon, lime juice works too.
These are my absolute favourite freezer-safe and dishwasher-safe containers. They are very sturdy, the lid fits very well, they are reusable and BPA free.
Frequently Asked Questions For Easy Tofu Chickpea Curry
What can you use instead of milk in curry?
I prefer to use coconut cream instead of milk for its creaminess and brain-boosting qualities. Coconut cream is packed with medium-chain triglycerides (MCTs), which are like rocket fuel for the brain. These MCTs quickly convert into ketones, providing a turbocharged energy source that can enhance your mental clarity and focus. Plus, coconut cream is loaded with brain-protecting antioxidants like vitamin E, fighting off the bad guys who could harm your vital brain cells.
What do you serve with tofu chickpea curry?
Instead of rice, try serving this brain-boosting tofu chickpea curry with quinoa or gluten-free pasta. Or cauliflower rice, which is an excellent low-carb alternative.
What can you substitute cilantro with?
Fresh cilantro can be substituted with parsley, basil or mint, depending on which ones you love the most.
What meat do you eat with curry?
You can replace the tofu with bite-sized chicken breast or turkey.
Can you freeze curry with coconut cream or coconut milk?
Tofu chickpea curry can be frozen for longer-term storage. Place it in a freezer-safe container, leaving a bit of space for expansion, and it should be good for up to 3 months.
When ready to enjoy your frozen curry, allow it to thaw in the refrigerator overnight. Reheat it gently on the stove or in the microwave, adding a touch of coconut milk or cream to restore its creamy consistency.
What To Cook Next
I love hearty and flavorful meals, so I’ve loaded this Vegetarian Lentil Bean Medley Chili with a variety of beans, lentils and vegetables, which provide plenty of fiber, protein and essential nutrients. Plus, it’s a bit spicy, which adds an extra kick of flavor that I love.
As a busy mom, I appreciate that this recipe makes plenty of leftovers, so I can enjoy it for lunch or dinner throughout the week.
