This tofu spinach curry is a creamy, nourishing, plant-based meal crafted for weight loss, clean eating, and everyday health—without using any oil or refined sugar. Made with high-protein firm tofu, antioxidant-rich vegetables like garlic, onion, red bell pepper, tomatoes, and a generous amount of fresh spinach, this healthy curry delivers bold Indian flavors while staying light and calorie-conscious. Raw cashews are blended into the sauce to create a naturally rich and creamy texture, replacing heavy cream and oils with whole-food fats that support satiety and balanced nutrition.
Spinach is the foundation of this dish and a powerhouse ingredient for fat loss and overall wellness. Naturally low in calories and high in fiber, spinach helps keep you full longer while supplying essential nutrients such as iron, calcium, folate, magnesium, and vitamins A, C, and K. Its high antioxidant content supports immunity, reduces inflammation, and promotes gut health—key pillars of sustainable weight loss. When blended with tofu and cashews, spinach transforms into a smooth, comforting curry that feels indulgent yet supports healthy, clean eating goals.
This oil-free tofu spinach curry is spiced with traditional Indian spices including turmeric, coriander powder, and black pepper, all known for their health-boosting properties. Turmeric offers powerful anti-inflammatory benefits, black pepper enhances nutrient absorption and digestion, and coriander supports gut health and metabolism. Blending everything together not only creates a velvety sauce but also ensures every bite is packed with plant-based protein, healthy fats, and anti-inflammatory compounds, making this curry an ideal weight-loss-friendly, high-protein Indian meal.
Creamy High- Protein Tofu Spinach Curry
Description
A creamy, oil-free tofu spinach curry made by blending high-protein tofu, fresh spinach, raw cashews, and antioxidant-rich vegetables with traditional Indian spices. This clean, plant-based recipe has no refined sugar, supports weight loss, and delivers big flavor with wholesome ingredients.
Ingredients
Instructions
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Gather all the ingredients that you need to make this recipeÂ
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Chop firm tofu into bite-sized pieces
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Air-fry the tofu at 400°F for 22 minutes, shaking the basket halfway through to ensure even cooking. Set aside once done.
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Soak the cashews in hot water for 15 mins while you prep rest of the ingredientsÂ
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Roughly chop the garlic, onions, red bell pepper, tomatoes, and spinach. No need to be precise since everything will be blended later.
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Heat a stainless steel wok over medium heat.
Add the chopped garlic and cook for 1–2 minutes.
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Add the chopped onions.
If the mixture starts sticking (since this is a no-oil recipe), add a splash of water to prevent burning.
Continue cooking until the onions turn translucent.
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Add Bell Pepper and Tomatoes
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Stir in the chopped red bell pepper and cook until slightly softened
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Add the chopped tomatoes and cook until they completely break down
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Add spinach to the wok and cook until completely wilted.
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Stir in turmeric, cumin powder, salt coriander powder, black pepper, chili flakes, and raw cashews
Cook for 3–4 minutes, allowing the raw smell of the spices to dissipate
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Transfer the vegetable-spice mixture to a blender.
Add 2 cups of water and blend until smooth to form a thick, creamy curry.
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Pour the blended curry back into the wok.
Add the air-fried tofu.
Simmer for 8 minutes, allowing the tofu to absorb all the flavors.
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Serve hot with steamed rice or any grain of your choice.
Nutrition Facts
Servings 4
Serving Size 280 g
- Amount Per Serving
- Calories 355kcal
- % Daily Value *
- Total Fat 21g33%
- Saturated Fat 3.5g18%
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 395mg17%
- Total Carbohydrate 21g8%
- Dietary Fiber 5g20%
- Sugars 4g
- Protein 16g32%
- 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.
