High-Protein Tofu & Chickpea Masala with Pumpkin and Quinoa

About this meal

A rich, spicy, and savory vegan curry featuring tofu and chickpeas in a pumpkin-onion gravy, enhanced with Indian spices and served with fluffy quinoa. This dish is designed for sustained energy, healthy weight gain, and diabetes management, using fresh, whole ingredients.

Ingredients

• Extra firm tofu, cubed — 200g
• Cooked chickpeas (from dried) — 150g
• Quinoa, uncooked — 80g
• Onion, finely chopped — 80g
• Pumpkin puree (cooked from fresh pumpkin) — 120g
• Fresh ginger, grated — 1 tbsp
• Garlic cloves, minced — 2
• Coconut oil — 1 tbsp
• Cumin seeds — 1 tsp
• Turmeric powder — 0.5 tsp
• Garam masala — 1 tsp
• Red chili powder — 0.5-1 tsp (to taste)
• Ground coriander — 1 tsp
• Bayleaf — 1
• Spinach, chopped — 40g
• Cashews (soaked) — 20g
• Lemon juice — 1 tbsp
• Fresh cilantro, chopped — 2 tbsp
• Salt — to taste
• Water — as needed

Steps

1. Rinse and cook quinoa in water (2:1 ratio) until fluffy. Set aside.
2. Heat coconut oil in a large pan over medium heat. Add cumin seeds and bayleaf, sauté for 30 seconds until aromatic.
3. Add chopped onion, cook until soft and golden.
4. Add grated ginger, minced garlic, turmeric, ground coriander, and red chili powder. Sauté for 1 minute.
5. Mix in fresh pumpkin puree and cook for 3-4 minutes, stirring.
6. Add soaked cashews and 2-4 tbsp water, simmer for 2 minutes, then blend (using an immersion or countertop blender) until smooth. Return to the pan.
7. Stir in cooked chickpeas and tofu cubes. Add garam masala and spinach.
8. Add salt to taste and simmer for 5-7 minutes, until flavors meld and spinach wilts.
9. Finish with lemon juice and fresh cilantro. Serve hot with quinoa.