High-Protein Tofu & Chickpea Masala with Quinoa

About this meal

A rich, spicy, and savory vegan curry featuring tofu and chickpeas in a tomato-onion gravy, fortified with healthy fats, low-GI carbs, Indian spices, and served with fluffy quinoa. Designed for sustained energy, diabetes management, and healthy weight gain without allergens.

Ingredients

• Extra firm tofu, cubed — 200g
• Cooked chickpeas (from dried, not canned) — 150g
• Quinoa, uncooked — 80g
• Onion, finely chopped — 80g
• Tomato, chopped — 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 — 2 tbsp, chopped
• Salt — to taste
• Water — as needed

Steps

1. Rinse and cook quinoa as per instructions. Set aside.
2. In a deep pan, heat coconut oil. Add cumin seeds and bayleaf, sauté till aromatic.
3. Add onions, sauté until golden. Add garlic and ginger, cook 1 minute.
4. Add turmeric, coriander, red chili powder, and garam masala. Stir for 30 seconds.
5. Add chopped tomatoes, cook until softened and oil separates.
6. Blend soaked cashews with a bit of water to make a creamy paste. Add to pan.
7. Add chickpeas, tofu cubes, and a splash of water. Simmer for 10 minutes.
8. Add spinach, simmer until wilted.
9. Finish with lemon juice, salt, and fresh cilantro.
10. Serve hot over cooked quinoa.