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Curried tofu

A vegetarian version of an old classic

30 mins
12 ingredients
$1.79 / person
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Curried tofu

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Serves = 5

  • 450g pack of very firm tofu

  • 1 Tbsp plain flour

  • 2 garlic cloves

  • 1 brown onion sliced into thin pieces

  • 1 carrot, sliced

  • 1 zucchini, sliced

  • 1 cup frozen peas, corn or mixed peas and corn

  • 1 tbs curry powder

  • 1 tsp sugar

  • 2 tsp Extra virgin olive oil

  • 2 cups reduced salt vegetable stock

  • 2 large sweet potatoes, peeled

It’s this easy

  • Chop the sweet potato into 2 cm chunks, and add to a pot of water. Bring the water to the boil and cook the sweet potato for around 10 minutes, or until it pierces easily with a fork. Once cooked, drain potatoes, reserving ¼ cup of water and roughly mash

  • Meanwhile, chop your tofu into 2 cm chunks

  • Heat a large pot over medium heat, and add 2 tsp of olive oil

  • Add the onion, and garlic to the pot, cooking until the onion becomes soft and translucent

  • Add the carrot, zucchini and tofu to the pot, and toss with the vegetables until turning slightly brown

  • Add curry powder, flour and sugar to the pot, and mix to cover the vegetables and tofu until fragrant

  • Add the stock to the pot, and simmer for 10-15 minutes, until the sauce begins to thicken

  • Mix in the frozen peas/ corn until evenly heated through

  • Serve curried tofu with mashed sweet potato


  • Replace 1 cup of vegetable stock with milk for a creamier curry or to reduce the spice in the curry


Nutrition information (per serve)

  • Energy (1286kJ)

  • Protein (17g)

  • Total fat (9.2g)

  • Saturated fat (1.3g)

  • Carbohydrate (33.1g); Starch (17.8g); Sugars (15.3g); Added sugars (0.6g), Free Sugars (0.6g)

  • Dietary fibre (12.5g)

  • Sodium (368mg)

  • Calcium (376mg)

  • Iron (4.7mg)


Contains: Gluten, Soy, Wheat, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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