Butter Tofu

This is one of those recipes I make when I want something that feels properly indulgent but is still doing good things nutritionally. Firm tofu takes on that crispy coating so well that it holds its own against the rich, spiced sauce, and honestly it's the dish I make when I'm craving a takeaway but want the protein and fibre to actually add up. Coming in around 25-28g of protein a portion, with the coconut cream and vegan butter giving it that richness, it's a proper satisfying plate rather than something you'd need a side to bulk out.

Why it's nutritionally good

• ~25-28g protein, almost entirely from the tofu

• A good dose of iron and calcium if you're using calcium-set tofu, which most firm blocks are

• Spices like cumin, paprika and garam masala bring their own plant compounds along with the flavour

• Onion, garlic and ginger add fibre and prebiotic content, even blended into the base

• Coconut cream and vegan butter mean this one runs higher in saturated fat, so it's a dish to enjoy rather than eat daily, but it's the kind of saturated fat trade-off worth making for something this good

This isn't a light dish, and I wouldn't want it to be, it's meant to feel feeling and leave you with a proper hit of protein. Serve it with rice for the carbs or naan if you want to really lean into it, either way it's the kind of meal that makes "eating more plants" feel like no sacrifice at all.

Ingredients

1 onion

4 garlic cloves

1-inch piece fresh ginger

1 tsp chilli oil (adjust to taste)

1 block firm tofu

2 tbsp cornflour

2 tsp paprika

3 tsp ground cumin

3 tsp garam masala

1 tin chopped tomatoes

The thick cream from the top of a tin of coconut milk

2 tbsp vegan butter

Fresh mint, chopped (for garnish)

Juice of ½ lime (for garnish)

Salt & black pepper to taste

Cooked rice & naan (for serving)

Method:

Make the base:

Blend the onion, garlic, ginger, and chilli oil until smooth.

Heat a pan over a medium heat and fry the mixture for 5–10 minutes until fragrant and lightly browned.

Reduce the heat, add the paprika, cumin, and garam masala, and cook for another 2 minutes to toast the spices.

Make the sauce:

Stir in the coconut cream and chopped tomatoes.

Simmer on a low heat while you prepare the tofu.

Prepare the tofu:

Tear the tofu into bite-sized pieces.

Toss with cornflour and a pinch of salt to create a crispy coating.

Heat a separate pan with a little oil and fry the tofu until golden brown on all sides.

Combine & simmer:

Add the crispy tofu to the sauce and simmer for 10 minutes to allow the flavours to develop.

Adjust seasoning with salt and black pepper as needed.

Finish & serve:

Sprinkle with fresh mint and a squeeze of lime.

Serve hot with rice and naan.