Creamy, comforting, and surprisingly wholesome, this Oil-Free Tofu Cashew Curry is the kind of meal that feels indulgent while fully supporting your wellness goals. Made without a single drop of oil, this vibrant curry proves that rich flavor and nourishing ingredients can go hand in hand.
The dish begins with a fragrant base of sautéed onions, garlic, and ginger, creating deep, savory notes without relying on added fats. Colorful red, yellow, and green bell peppers bring natural sweetness and antioxidants, while juicy tomatoes add brightness and balance. A warming blend of black pepper, turmeric, coriander, and red chili powder enhances both flavor and anti-inflammatory benefits.
Air-fried tofu is then folded into the curry, delivering a satisfying, protein-packed bite with a perfectly firm texture—all achieved with zero oil. Raw cashews simmer gently in the sauce, softening to create a naturally creamy consistency that feels luxurious without being heavy. A splash of coconut milk ties everything together, resulting in a velvety curry that is both comforting and deeply flavorful.
This curry is more than just delicious—it’s thoughtfully designed for health-conscious eating. Its anti-inflammatory ingredients make it a supportive choice for those managing lupus, diabetes, high blood sugar, high blood pressure, and Crohn’s disease. Despite its creamy texture, it remains weight-loss friendly, helping you stay satisfied without feeling weighed down.
Perfect for a cozy dinner yet elegant enough to serve guests, this Oil-Free Tofu Cashew Curry is proof that clean, nourishing meals can still taste wonderfully indulgent.
Tofu Cashew Curry
Description
Rich, creamy, and completely oil-free, this Tofu Cashew Curry is a nourishing yet indulgent meal made with sautéed onions, garlic, ginger, colorful bell peppers, tomatoes, warming spices, air-fried tofu, and raw cashews simmered in coconut milk. Packed with anti-inflammatory ingredients, it’s a wholesome choice for those managing lupus, diabetes, high blood sugar, high blood pressure, and Crohn’s disease, while still being satisfying and weight-loss friendly.
Ingredients
Instructions
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Cut the firm tofu into bite-sized blocks. Place them in the air fryer and cook at 400°F (204°C) for 20 minutes, flipping halfway through, until lightly golden and firm. No oil needed. Set aside.
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While the tofu is air frying, julienne the onions, garlic, and ginger.
Add the julienned onions, garlic, and ginger to a stainless steel skillet over medium heat. Sauté without oil, stirring frequently. If the mixture begins to stick, add a splash of water to help it cook.
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Julienne the red, yellow, and green bell peppers and add them to the skillet, once the onions turn translucent. Cook for a few minutes, stirring often, until the peppers soften slightly but still retain a bite. Add small splashes of water as needed to prevent sticking.
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Stir in the chopped tomatoes and mix well. Cook until the tomatoes soften and begin to break down, forming a light sauce.
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Add black pepper, turmeric powder, coriander powder, red chili powder, and salt to taste. Mix well and cook the spices for about 5 minutes, stirring continuously. Add a little water if the spices begin to stick to the pan. Do not overcook—the vegetables should remain tender-crisp.
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Add the air-fried tofu and raw cashews to the skillet. Pour in the soy sauce and gently mix until everything is well coated.
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Pour in the coconut milk, stir to combine, and let the curry simmer for 5 minutes, allowing all the flavors to come together.
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Serve hot over a bed of your favorite whole grain such as brown rice, quinoa, or millet.
Nutrition Facts
Servings 5
Serving Size 1/5 of the recipe (300 g)
- Amount Per Serving
- Calories 322kcal
- % Daily Value *
- Total Fat 21g33%
- Saturated Fat 9g45%
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 720mg30%
- Potassium 700mg20%
- Total Carbohydrate 20g7%
- Dietary Fiber 5g20%
- Sugars 6g
- Protein 18g36%
- Calcium 250 mg
- Iron 4.5 mg
- Added Sugars 0g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
