Curried tofu nourish bowl

 Looking for a delicious and nutritious meal that is packed with flavour? Look no further than this recipe for a Curried Tofu Nourish Bowl! This bowl is loaded with healthy ingredients like tofu, cauliflower, zucchini, quinoa and broccoli and is seasoned with a flavorful curry sauce that will satisfy your taste buds. It's vegan and gluten-free, making it an excellent option for various dietary needs. With little amount of prep work, this nourishing bowl comes together quickly and easily, making it perfect for a quick and healthy weeknight dinner or a satisfying lunch.

  1. Preheat your oven to 220°C (425°F) and line a tray with baking paper. 

  2. Extract excess water in the tofu by applying equal pressure on each side with a paper towel. 

  3. Dice the tofu and vegetables and set aside.

  4. Meanwhile, cook the quinoa as per the instructions on the packet. Set aside. 

  5. Create the sauce by mixing the spices, olive oil and water. 

  6. Drizzle the tofu and vegetables in the sauce. 

  7. Cook in the oven for 25-30 minutes, or until the tofu is crispy and brown and the vegetables are well grilled. . 

  8. Assemble your bowl by adding the fresh greens, cooked quinoa, curried vegetables and tofu.

  9. Combine the juice of a lemon with the hummus and mix to make a dressing. 

  10. When ready to eat, drizzle the sauce and serve with coriander.


  • Evergreen extra firm tofu - If not using this brand, please ensure your tofu is calcium-fortified and contains between 300-400 mg of calcium per serve.

Nutritional Summary:

At Radiquel, we believe strict fixation on numbers is a reductionist view of nutrition and can potentially harm our relationship with food. Food is also so much more than just units of calories and macronutrients; it’s a chance to nourish our minds, bodies, and souls with whole and soul foods. However, we acknowledge nutritional panels’ educational value for some individuals and have provided them solely for educational purposes. Please utilise this information with the utmost care.

This nutritional information is given solely for recreational intent and is not recommended to displace any medical advice, nor is it necessarily precise. We approximate the nutritional information per the listed ingredients. As food products can always vary in size, brand and shape, and nutritional quantities can also change based on the plants' growth circumstances, the quality of the soil, the fruits' maturity, and other factors, the nutrition information that is provided is an approximation. Since these values are highly individualised and rely on a variety of variables, such as age, gender, and the amount of daily physical activity, we do not offer the percentage of the recommended daily value. Please calculate the nutritional information you need using the exact ingredients you used or seek a dietitian or clinical nutritionist to assist you, if you need.
  • Serves
  • Prep
    30 minutes
lunch and dinner