Crispy Tofu & Spinach Curry with Rice

Ingredients

• Tofu & Curry
• 400g extra-firm tofu, pressed and cubed +
  Healthier choice

  Use extra-firm tofu and press it for at least 15 minutes (wrap in kitchen paper, place a heavy pan on top). This removes excess water and gives you properly crispy tofu.

  Best pick: Organic, non-GMO tofu. Cauldron and Tofoo are good UK brands. Check ingredients — it should just be soybeans, water, and a coagulant (nigari or calcium sulphate).
• 2 tbsp olive oil +
  Healthier choice

  Choose extra virgin olive oil, cold-pressed. EVOO retains polyphenols and antioxidants lost in refined oils. Quality EVOO is stable at oven temperatures up to 240°C — the low smoke point myth has been debunked by peer-reviewed research.

  Look for: a harvest date within 12–18 months, single-origin, and dark glass packaging.

  Best pick: Greek Koroneiki, Spanish Picual, or Italian Coratina — all high in polyphenols.

  ✕ Avoid: "light" olive oil (refined), "olive oil blend" (seed oil mix), clear plastic bottles, and all vegetable/seed oils.
• 1 onion, finely diced
• 3 cloves garlic, minced
• 1 thumb-sized piece ginger, grated
• 1 tin chopped tomatoes +
  Healthier choice

  Choose tinned tomatoes with no added citric acid. Many cheap brands add citric acid as a preservative. The best tinned tomatoes list just tomatoes and tomato juice.

  Best pick: Italian San Marzano or Mutti brand. Check ingredients — just tomatoes and tomato juice.
• 1 tin coconut milk (full-fat) +
  Healthier choice

  Choose coconut milk with a high coconut content (60%+). Many brands are mostly water with emulsifiers and thickeners. Full-fat gives curries their richness.

  ✕ Avoid: "light" coconut milk (mostly water), brands with guar gum, polysorbate 60, or sodium metabisulphite.
• 1 tbsp curry powder +
  Healthier choice

  Use a good quality curry powder or make your own blend (cumin, coriander, turmeric, garam masala). Many supermarket blends contain salt, sugar, seed oil powder, and anti-caking agents.

  ✕ Avoid: blends with added sugar, seed oil powder, maltodextrin, or silicon dioxide.
• 1 tsp turmeric
• Salt, to taste
• Vegetables
• 200g fresh spinach
• Carbs
• 300g rice (dry weight)

Method

1. Cook the rice according to pack instructions.

2. Press the tofu, cut into 2cm cubes, and pat dry. Heat 1½ tablespoons of olive oil in a large pan over medium-high heat. Fry the tofu for 8–10 minutes, turning occasionally, until golden and crispy on all sides. Remove and set aside.

   💡 Don't overcrowd the pan and resist the urge to move the tofu too soon — patience equals crispiness.
3. In the same pan, add half a tablespoon of olive oil. Cook the onion for 5 minutes until softened. Add the garlic, ginger, curry powder, and turmeric. Cook for 1 minute until fragrant.

4. Add the tinned tomatoes and coconut milk. Stir well and simmer for 10 minutes until the sauce thickens.

5. Stir in the spinach until wilted (1–2 minutes), then return the crispy tofu to the curry. Gently fold through. Serve over rice.

Nutrition  per serving