Vegan Pumpkin Curry

This Thai-inspired vegetarian pumpkin curry from Dietitian Debbie can be whipped up in 30 minutes flat. Packed with antioxidants and 12 grams of fiber, it also contains 21 grams of protein, which is not easy to find in a vegan dish.


  • 14 ounces (414 ml) extra-firm tofu
  • 1 tablespoon (15 ml) olive oil
  • 1/2 yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1 clove garlic, minced
  • 2 tablespoons (30 ml) red curry paste
  • 1 15-ounce can (444 ml) pumpkin puree
  • 1 15-ounce can (444 ml) full-fat coconut milk
  • 1 tablespoon (15 ml) soy sauce
  • 4 cups (237 ml) fresh spinach leaves
  • 1/8 teaspoon (.6 ml) sea salt, plus more to taste
  • 1/8 teaspoon (.6 ml) ground black pepper


Heat olive oil in a large skillet over medium-high heat. Add the tofu and cook for several minutes on each side, flipping as the bottom of the tofu begins to brown. Cook until tofu is lightly browned and crispy on most sides. Transfer to a plate and set aside.

In the same skillet, add the onion and red bell pepper. Saute for 3–5 minutes or until onion begins to soften. Add the garlic and cook 1 minute more.

Stir in the curry paste, pumpkin, coconut milk and soy sauce and bring to a gentle simmer.

Cut tofu into 1/2-inch cubes and stir into the skillet.

Cook for 3 minutes. Add the spinach, salt and pepper, and cook another 3–5 minutes or until spinach is wilted.

Serve over rice or other starch and top with a squeeze of fresh lime juice and chopped cilantro.


Serves: 4  |  Serving Size: 1/4 recipe each

Per serving: Calories: 328; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 444mg; Carbohydrate: 25g; Dietary Fiber: 12g; Sugar: 15g; Protein: 21g

Nutrition Bonus: Potassium: 1960mg; Iron: 50%; Vitamin A: 500%; Vitamin C: 174%; Calcium: 50%