This tofu recipe with vegetables and a creamy coconut sauce is an amazing vegetarian, protein-rich meal, it is very healthy and flavourful.

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A very popular vegan cheese option around the world is tofu. Made from soy, this cheese has a very high protein content and very little fat.

Due to its high protein value, it is a very popular option used in several vegetarian and vegan recipes. As the taste of Tofu is usually very mild, it can be enhanced through seasonings, marinades and sauces. Check out this delicious Tofu recipe with vegetables and coconut sauce.

Extremely balanced in macronutrients with tofu and quinoa as high quality protein sources, rice and quinoa as carbohydrate sources and coconut oil as good fat sources. In addition, it is also rich in micronutrients and fiber due to vegetables.

The nutritional quality and taste of this recipe will surprise you!! Don’t forget to rate the recipe and leave a comment of what you think of it!

Photo of Tofu with vegetables and coconut sauce. The dish is served on a white plate decorated with flowers. Behind the plate, there is a bowl with a mix of rice and quinoa and beside it, there is a fork and knife on top of a decorated napkin.

Tofu with vegetables and coconut sauce

A vegetarian, protein-rich meal with a creamy coconut sauce and summer vegetables
5 from 2 votes
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Dinner, Main Course
Cuisine Ayurveda
Servings 4
Calories 461 kcal


  • 300 g tofu
  • 2 zucchini
  • 1 red bell pepper
  • 1 onion
  • 100 ml coconut milk
  • 3 tbsp coconut oil
  • 50 ml soy sauce
  • 1 tbsp tomato paste
  • 1 piece of fresh ginger or ginger powder
  • 3 garlic cloves
  • 1 tbsp brown sugar or honey
  • 1 tsp cinnamon
  • 1 tsp coriander powder
  • 1 tsp sweet paprika
  • black pepper to taste
  • salt to taste
  • 200 g quinoa/rice mix


  • Rinse the quinoa/rice mixture with cold water and add it to a pan with 2 times the amount of water or vegetable broth. When the water starts boiling, reduce the heat and let it cook for 15 minutes.
  • Use firm tofu, otherwise drain the excess liquid from tofu before cooking. Choose smoked tofu for a better flavor which tastes more like meat.
  • Heat the coconut oil in a skillet and fry the tofu on medium-high heat for about 3-5 minutes or until golden brown. Mix grated garlic with soy sauce, 1 teaspoon sugar or honey, 1 teaspoon starch, and some water. Add the mixture to the fried tofu and let it caramelize.
  • Cut the vegetables and using a pan, cook them with the rest of the coconut oil for about 5 minutes or until you get the desired texture. Add the spices at the end and let them shortly unfold their flavors.
  • Mix coconut milk and tomato paste and add to the vegetables. Add some water if the consistency is too thick, or more coconut milk for a creamier texture. You can mix the tofu pieces in the sauce or serve them aside with the rice/quinoa and the vegetables.
  • Sprinkle with fresh herbs if available, be grateful for the nourishing food you prepared, relax, and enjoy!



The caloric value was calculated per serving.
Soy products are a great source of protein and a practical alternative to meat but should be consumed in moderation. Make sure that the soy is organic and not genetically modified (non-GMO).
Ayurvedic principles suggest that it is difficult to digest and should not be consumed by individuals with a low digestive fire.
For that reason, this recipe incorporates spices that bring heat and stimulate digestion.
Vata: consume small amounts, add more ginger, and pepper, and have a larger portion of quinoa instead of tofu. Quinoa is also a great vegan protein source.
Pitta: is ok because it has a strong Agni(digestive fire) 
Kapha: can replace zucchini with cauliflower, and mushrooms, reduce the fat, and add some chili.
Do you know what a dosha is? Find out your dosha here.
Keyword Ayurveda, Healthy food, Vegetarian, Weight loss

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3 responses

  1. Ich liebe das Rezept. Tofu schmeckt wirklich sehr gut in diese Kombination mit den Gem√ľsen und mit der leckeren Sosse.

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