This delicious Tofu & Mushroom Masala recipe is a rich, plant-based curry made with tofu, mushrooms, and aromatic spices simmered in creamy coconut milk.
The dish combines garam masala, turmeric, ginger, and chilli to create a warming, flavourful sauce balanced with mild sweetness from the coconut.
Skills Check
Follow a recipe; follow food safety & hygiene rules; weighing, chop using bridge/ claw technique safely, measuring, using the hob (with adult supervision)
Equipment
Weighing scales, chopping board, knife, tin opener, large pan, measuring spoons
Allergens:
Soya | Sulphites
Please note the allergens listed are indicative only. Allergens may vary depending on brand; check the labels on the products you use
Ingredients (serves 4):
- 400g Firm Tofu
- 1 Medium Sized Onion
- 2 Garlic Cloves
- 2 Tablespoons Vegetable Oil
- 1 Teaspoon Ground Ginger
- 250g Medium Sized Mushrooms
- 1 Green Chilli
- 1 Teaspoon Ground Turmeric
- 1 Tablespoon Garam Masala
- 1 Can (400g) Light Coconut Milk
- 1 Reduced Salt Vegetable Stock Cube
- Ground Black Pepper to taste
Method
- Cut the tofu into 2cm cubes.
- Peel and chop the onion and garlic. Rinse or wipe the mushrooms and cut them in half.
- Wash the chilli and cut in half along the length of the chilli.
- Remove the seeds and the white bit that surrounds them and then finely chop the chillies. Wash hands immediately afterwards.
- Heat the oil in a large pan and gently fry the onion until soft and golden. Add the garlic and ginger and cook for 1 minute.
- Turn up the heat and add the mushrooms. Cook until slightly golden.
- Add the chilli, turmeric, garam masala and tofu then add the coconut milk and stir.
- Crumble the stock cube into the pan with the black pepper and stir. Simmer for about 20 minutes until curry begins to reduce and thicken.
- Serve with rice, naan or flatbread.
So thinking about Tofu & Mushroom Masala ...
Tofu is a versatile, protein-rich food made by coagulating soy curd. Its low in calories, and an excellent source of plant-based protein, iron, and calcium (when fortified). Its mild flavor makes it ideal for absorbing marinades, spices, and sauces in both savory and sweet dishes.
Mushrooms are low in calories, yet rich in antioxidants, B vitamins, selenium, and fiber, supporting immunity and overall health
Nutritional Information
| Energy | 937kJ / 225kcal | 11% | |
| Med | Fat | 15g | 21% |
| High | Saturates | 7.2g | 36% |
| Low | Sugars | 3.6g | 4% |
| Low | Salt | 0.05g | 1% |
per 203g serving
% of an adult's reference intake
Typical values per 100g: Energy 464kJ / 113kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.
