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coconut tofu curry in white bowl with basmati rice, held by a women's hands

Coconut Tofu Curry

Our Coconut Tofu Curry is quick and easy enough to make on a weeknight and uses many low FODMAP pantry ingredients that you should be sure to stock, such as canned coconut milk, appropriate curry powder, soy sauce and fish sauce.

Course: Dinner
Cuisine: Indian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Makes: 4 Servings
Calories: 268 kcal
Author: Dédé Wilson

Ingredients:

  • 1, 14 to 16 -ounce (400 g to 455 g) block of extra-firm tofu
  • 5 ounces (140 g) baby bok choy (this will be several small heads)
  • 1 1/2 tablespoons plus 2 teaspoons Garlic-Infused Oil made with vegetable oil, or purchased equivalent, divided
  • 1/2 cup (32 g) chopped scallions, green parts only
  • 1 tablespoon low FODMAP curry powder such as Frontier Co-op
  • 1 tablespoon grated peeled fresh ginger
  • 2 medium beefsteak tomatoes, cored and diced
  • 3 medium carrots, peeled, stem end discarded, cut into large bite-size pieces on the diagonal
  • 1, 14.5 ounce (403 ml) can lite coconut milk, well stirred
  • 1/2 cup (15 g) fresh basil leaves, gently torn
  • 1 tablespoon fish sauce
  • 1 tablespoon lime juice
  • 1 tablespoon low-sodium soy sauce
  • 2 teaspoons sugar

Preparation:

  1. Cut the tofu block in half lengthwise. Place a triple layer of paper towel on a cutting board, place tofu slabs on top, then cover them with another triple layer of towel. Put something heavy on top, like another cutting board with a heavy pot on top. Allow to sit for about 10 minutes. This technique will remove excess water from the tofu so that it will fry up with a nice crisp outer texture.
  2. While tofu is draining, prepare the baby bok choy. Trim and discard the root ends. Dunk each baby bok choy in a bowl of cool water and swoosh it around to dislodge any dirt. Dry thoroughly, patting dry with a clean dishtowel or paper towels. We usually leave the baby bok choy whole but if they are on the large-ish side, cut lengthwise in half; set aside.
  3. Once tofu has drained, discard paper towels and cut tofu into cubes.
  4. Heat a large, deep skillet over medium heat and add 1 1/2 tablespoons oil and heat until oil is shimmering. Add tofu and increase heat to medium-high. Cook undisturbed for a few minutes or until tofu is browned on the bottoms, then toss around and continue to cook until nicely browned. Remove from pan and set aside, keeping warm.
  5. Add remaining 2 teaspoons of oil with pan over medium heat. Add scallions and sauté for about a minute or 2 until softened but not browned. Add curry powder and ginger and stir around for 30 seconds, then add the bok choy, tomatoes, carrots, coconut milk, basil, fish sauce, lime juice, soy sauce and sugar and stir everything around together well. Adjust heat and simmer for about 3minutes, then stir in tofu to coat with sauce and simmer for 5 more minutes or until heated through. Coconut Tofu Curry is ready to serve. We like it with basmati rice.

Dédé's Quick Recipe Tips Video

If You Can Tolerate

Nutrition Facts
Coconut Tofu Curry
Amount Per Serving
Calories 268 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 1g5%
Sodium 524mg22%
Potassium 490mg14%
Carbohydrates 18g6%
Fiber 5g20%
Sugar 10g11%
Protein 14g28%
Vitamin A 4555IU91%
Vitamin C 45.7mg55%
Calcium 108mg11%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.