Curried Tofu Stew Recipe #MeatlessMonday

by: Alina on 07/28/2014

When I posted on my personal Facebook page about being low-energy, uninspired and pretty blah lately, many people commented on the reasons this may be. I am vegan, so a lot of it had to do with not getting enough iron or protein. One comment was from my New Society coworker, Heather Nicholas, with a healthy, protein-packed favourite recipe of hers. I made it on the weekend and not only benefited from its healthy ingredients, but from all of the compliments, starting from the moment I threw the mustard seeds into the hot pan. There’s nothing better than the smell of mustard seeds in hot oil (amidst some oniony tears).

So, in honour of #MeatlessMonday (and you won’t even notice it’s meatless), here is the recipe. Let us know how you like it!



Vegan Curried Tofu Stew


  • 1 28 oz. can of tomatoes
  • 3 onions, quartered
  • Olive oil for stir frying
  • 1 package of extra firm tofu, cubed
  • 1 tsp. mustard seeds
  • 2 tbs. curry powder
  • Salt and pepper to taste (don’t go easy on it)
  • 2 potatoes, diced
  • 1 can coconut milk
  • 1 cup quinoa/rice

Amount and variety of vegetables is your choice**

  • Mushrooms
  • Zucchini
  • Peppers
  • Cauliflower
  • Kale
  • Peas


  1. Blend tomatoes and onions to make “gravy”
  2. Stir fry tofu in olive oil in a large pot on medium heat
  3. Remove tofu from the pot
  4. Add 2 tbs. extra virgin olive oil and mustard seeds. Fry for 1 minute.
  5. Add gravy and spices and salt and pepper to the pot and boil for 10 minutes
  6. Boil potatoes in a separate pot for 10 minutes and drain
  7. Throw slower-cooking vegetables, cooked potatoes and tofu into gravy
  8. Put quinoa/rice on to cook
  9. After 10-15 minutes, add frozen peas and kale.

10. Cook for 10-15 minutes

11. Add coconut milk and cook for 5 more minutes

Photo on 2014-07-28 at 12.20 PM

Serve over quinoa/rice. Enjoy!

**Note: Feel free to substitute anything. This recipe was originally taken from Mark Bittman’s How to Cook Everything Vegetarian and has been heavily adapted, so please continue to do so!


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