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High Protein Mixed Vegetable Curry Recipe - A Cozy, Satisfying Weeknight Meal

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 tablespoon neutral oil (avocado, canola, or coconut)
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons curry powder (or 1 tablespoon garam masala + 1 tablespoon mild curry powder)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon turmeric
  • 1/4 to 1/2 teaspoon red chili flakes or cayenne (optional, to taste)
  • 1 can (14 oz/400 g) diced tomatoes
  • 1 can (14 oz/400 ml) light coconut milk or 1 1/2 cups unsweetened almond milk
  • 1 cup cooked brown lentils (or 1 can, drained and rinsed)
  • 1 can (14 oz/400 g) chickpeas, drained and rinsed
  • 7–8 oz (200–225 g) firm tofu, pressed and cubed
  • 2 cups mixed vegetables (e.g., cauliflower florets, carrots, peas, green beans, bell peppers)
  • 1/2 cup low-sodium vegetable broth (as needed)
  • 1 tablespoon tomato paste (optional, for richness)
  • 1 teaspoon salt, plus more to taste
  • Freshly ground black pepper, to taste
  • Juice of 1/2 lemon or 1 teaspoon apple cider vinegar
  • Fresh cilantro, chopped, for garnish

Method
 

  1. Prep the base: Heat oil in a large pot over medium heat. Add onion and a pinch of salt. Cook 5–6 minutes until soft and lightly golden.
  2. Add aromatics: Stir in garlic and ginger. Cook 1 minute until fragrant. Sprinkle in curry powder, cumin, turmeric, and chili flakes. Toast 30 seconds, stirring.
  3. Build the sauce: Add diced tomatoes and tomato paste. Simmer 3–4 minutes to thicken slightly.
  4. Creamy element: Pour in coconut milk (or almond milk) and bring to a gentle simmer.
  5. Add protein: Stir in lentils, chickpeas, and tofu cubes. Season with 1 teaspoon salt and black pepper.
  6. Vegetables go in: Add cauliflower, carrots, and green beans first. If the pot looks dry, add up to 1/2 cup broth. Simmer 8–10 minutes until just tender.
  7. Finish with quick-cook veg: Add peas and bell peppers. Simmer 3–4 more minutes until vibrant and cooked but not mushy.
  8. Balance flavors: Stir in lemon juice. Taste and adjust salt, pepper, and heat. If you want more depth, add a pinch of sugar or an extra splash of lemon.
  9. Serve: Garnish with chopped cilantro. Pair with brown rice, quinoa, or warm naan.