Everyone needs an easy, mild curry dish to prepare during the week. This simple curry recipe with cauliflower and tofu is a terrific way to get the kids introduced to curry flavors. This recipe only calls for some basic ingredients.


This Curry Tofu with Cauliflower recipe is ridiculously flavorful, made with Jamaican flavors, of scallion, thyme, allspice, and a blend of Caribbean curry powders

So I have been making this Curry Tofu with Cauliflower recipe for a long time and I decided it is time to share it. It is the perfect low-carb vegan dish that is so easy to prepare.

If you aren’t on a low-carb vegan regime then enjoy this dish served with Jamaican Rice And Peas, Baked Plantains, and Jamaican Steamed Cabbage for the ultimate Jamaican vegan comfort dish.

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Reasons For Liking!

A limited number of basic ingredients are quickly transformed into something truly special with the help of this quick and simple tofu curry with cauliflower. It’s:

  • About the same amount of healthy food and warm comfort food
  • Full of taste that just improves as it sits.
  • Ready in roughly 20-30 minutes.
  • Easy to make ahead.
  • Naturally gluten-free and vegan.


What Is Tofu?

Tofu is made from crushed soybeans combined with water and curdled into a solid cheese-like texture. It comes in many different forms but is frequently packaged as blocks. To put it simply, soybeans are an excellent source of protein since they contain all nine of the essential amino acids.

Tofu is a great option for vegans (or vegetarians) to get enough protein and stay satiated longer. Additionally, it is a wonderful provider of other nutrients like magnesium, calcium, and iron. Check the labeling carefully and make sure the tofu you buy is of high quality and made from actual soybeans rather than soy isolate.

Is Cauliflower Healthy?

Cauliflower is low in calories and contains vitamins C, K, and B6. Fiber, folate, potassium, manganese, magnesium, phosphorus, and pantothenic acid. A good source of antioxidants that protects the cells from free radical damage. Cauliflower may help with weight loss.

  • Cauliflower includes practically every mineral and vitamin your body needs, including vitamin C, an anti-inflammatory that can help boost your immune system and lessen your risk of cancer and heart disease.
  • Cauliflower contains a lot of fiber, which helps to reduce inflammation and improve digestion.
  • Sulforaphane, glucosinolates, and isothiocyanates are antioxidants found in cauliflower that can help protect against cancer, heart disease, and diabetes.
  • Cauliflower is strong in choline, an essential ingredient that supports metabolism, brain growth, and nervous system function, and is insufficient in many people. It also keeps cholesterol from building up in the liver.
  • Cauliflower is high in allicin, a compound that may help prevent strokes and heart disease.

Cauliflower curry ingredients on grey background

Curry Tofu With Cauliflower Ingredients

  • Tofu – I love to use super-firm or extra-firm tofu.
  • Bragg’s Liquid Aminos – substitute with 1/2 teaspoon salt or soy sauce.
  • Curry Powder – I used a blend of Jamaican Betapac and Trinidadian Chief Curry both excellent Caribbean curry powders. I use some of the curry powder to saute the tofu and the rest to add to the cauliflower coconut sauce.
  • Coconut Oil – I love to use coconut oil in my curries, I think it gives extra flavors but use your favorite.
  • Onion – any onion will do, white, yellow, or red.
  • Garlic – minced fresh garlic works great.
  • Ginger – fresh grated ginger tastes the best.
  • Green Onion – We love to use green onion or scallion in our Jamaican dishes.
  • Bell Pepper – You can use red or green, I prefer red though since green is too strong for my digestion.
  • Thyme – I used fresh thyme but 1/2 teaspoon of dried will be fine.
  • Allspice Powder – added for that Jamaican flavor. A little goes a long way!
  • Cauliflower Florets – You can use fresh or frozen. I found some precut fresh florets in the store, which saves time.
  • Coconut Milk – I used coconut milk in the can, if you have fresh then that tastes even better.
  • Water – added to lighten the coconut milk
  • Vegan Bouillon – I used bouillon for an extra flavor boost but adding salt to taste is also good.
  • Scotch Bonnet Pepper – I like to add for flavor, whenever I don’t have I use another Caribbean pepper or 1/4 teaspoon cayenne pepper. You can omit it.

How To Make Curry Tofu With Cauliflower?

  1. Place tofu cubes in a bowl, and toss with Bragg’s Liquid Aminos, and 1 tablespoon of curry powder.
  2. Heat oil in a large saucepan over medium-high heat. Add tofu and cook until golden brown and crispy, about 3 minutes, turn with a spatula and cook for another 3 minutes or until crispy.
  3. Using a slotted spoon, remove the tofu, and set aside.
  4. You might need to add extra oil, add the remaining 2 tablespoons of curry powders and cook until dark brown but not black. Make sure you are stirring constantly!
  5. In Jamaica, we refer to this method as, ‘burning the curry’.
  6. Add the onion, garlic, ginger, green onion, bell pepper, thyme, and vegan bouillon. Cook for about 1 minute, stirring constantly.
  7. Add cauliflower florets and stir to coat.
  8. Stir in the coconut milk, cover the saucepan and bring to a boil, reduce heat to simmer and cook for about 20 minutes or until cauliflower florets are tender.
  9. Stir in sauteed tofu and serve.

Serving Suggestions

You can serve this vegan curry in a variety of ways and it makes a fantastic weeknight meal:

  • Serve with nutritious grains and prepare a quick side of couscous; it only takes 5 minutes to cook.
  • Sop up any remaining sauce with some bread, like this delectable gluten-free flatbread or a homemade naan.
  • Serve the curry over cauliflower rice, a fresh, low-calorie side dish, to increase your vegetable intake.

If you enjoy serving vegetables as a side dish, we recommend:

Overlay of curry tofu with cauliflower, steamed cabbage, baked plantains and Jamaican rice and peas on a white plate on a grey background


Refrigerate any leftovers for up to three or four days; an airtight container is ideal for this purpose. Use the microwave or a stovetop pot to reheat while adding a little water.

Curry made with tofu can also be frozen. It’s usual for the tofu’s texture to somewhat change and become chewier. Allow the vegan curry to thoroughly cool before freezing. After that, put it in a freezer-safe container and store it there for up to three months.

It can be defrosted in the fridge (it will take approximately half a day), in the microwave, or on the stovetop. But in this instance, the heat ought to be quite low.

Expert Tips

  • For this tofu curry with cauliflower, use tofu that is extra firm. Smoothies, sauces, and sweets are finest with silken or normal tofu.
  • The tofu should be pressed, remember! Take the tofu out of the package, rinse it, and then drain the water. To achieve firm or extra-firm tofu, pressing the water out is necessary for addition to draining. Tofu can be pressed in a tofu press in as little as 15 minutes, or it can be pressed between paper towels and two plates. The next step is to set something weighty on the top plate. For up to 1-2 hours, drain the water every 30 minutes.
  • Cut the florets into nearly the same size pieces to ensure the cauliflower cooks equally. If you chop them into larger pieces, you’ll have to cook them for longer.
  • Roasting spices: Be sure to roast the spices until a pleasant aroma develops.
  • Using low-fat coconut milk instead of full-fat coconut milk is a great way to cut back on calories.
  • With a simple topping, you can completely transform your curry! Toasted sesame seeds, dried coconut, or fresh pomegranate seeds add another layer of flavor.
  • For children, feel free to lower the number of spices or adjust the spice amounts as necessary. Skip the cayenne as well!
  • Add one spoonful of tomato paste to the sauce to thicken it.

Other Amazing Vegan Curry Recipes To Try

  1. Jamaican Style Chickpea Curry
  2. Curry Cabbage
  3. Butternut Squash Coconut Curry
  4. Jamaican Spicy Curry Potato
  5. Instant Pot Vegan Jackfruit And Potato Curry

Frequently Asked Questions

Is This Tofu Curry Gluten-Free?

Yes. Our recipe for tofu curry with cauliflower is gluten-free.

How Thick Should Tofu Curry With Cauliflower Be?

It all depends on what you prefer. In some regions, curries are creamier or paste-like in consistency, whereas in other regions, they are thinner and more soup-like.

If you want a thicker curry, you may either cook it for a longer period of time or use less vegetable broth.

Is Tofu Curry With Cauliflower Kid-Friendly?

Due to its moderate spice level, this curry is ideal for the entire family. Despite having a rich flavor profile that includes curry powder, allspice, and cayenne, it is still suitable for children. This vegan dish is flavorful but not hot thanks to the spices. This recipe contains tofu, which most children enjoy due to its creamy consistency and mild flavor.

Want Chewier Tofu, More Similar To Chicken?

While some people may want their tofu pressed or frozen, others prefer it unaltered. Tofu is a staple dish in many Asian countries, although the Western method of pressing and freezing it is not common.

Your best option is to freeze the tofu if you prefer it chewier.

Because freezing alters the tofu’s molecular structure, it is chewier when it is frozen.  When ice crystals are formed as the water freezes, Tiny holes are made in the tofu.

When the ice crystals melt, the tofu becomes porous, firmer, and chewier. So give freezing tofu a try if you want chewier tofu.

How Do You Serve Tofu Curry with Cauliflower?

With basmati rice, tofu curry with cauliflower is best enjoyed. Other varieties of rice, such as whole grain and jasmine, work well, nevertheless. This vegan curry goes well with homemade flatbread or naan.

Is This Tofu Curry Indian?

Yes, in a way. Indian flavors inform this tofu curry, but I doubt a recipe quite like this one originates in India.

Want An Even Creamier Curry?

Let the curry cook for more than 20 minutes, and even up to 30 or more. Just watch out that your vegetables don’t get overcooked. If you want your tofu curry to be thicker and creamier, let it simmer for longer before adding the vegetables.

Can I Make Tofu Curry With Cauliflower In Advance?

The best recipe to prepare ahead of time is tofu curry! It keeps nicely for up to four days in the fridge, and the flavor improves over time as the vegetables and tofu absorb the spices and curry sauce.

This recipe is usually made in large quantities and consumed several days later for a fast lunch or dinner.

Got Any Variations?

Of course. You may customize this recipe however you like by swapping out the vegetables and proteins. You may replace the tofu with chickpeas and add them after you’ve cooked the cauliflower.

Any vegetable you like, such as broccoli, green beans, or Yukon gold potatoes diced very small, could be added as a substitute or added in addition.

Thanks for reading this blog post on Tofu Curry with Cauliflower. I hope it has inspired you to try out a new dish. If you have any questions or suggestions, feel free to leave a comment below. And if you tried this recipe or any other from my website, please let me know how it turned out in the comments below! Thanks for visiting my Recipes, and I hope to see you again soon.

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(Per serving)
  • Energy: 133 kcal / 556 kJ
  • Fat: 11 g
  • Protein: 6 g
  • Carbs: 7 g

Cook Time

  • Preparation: 15 min
  • Cooking: 35 min
  • Ready in: 50 min
  • For: 10 Servings



  1. Place tofu cubes in a bowl, toss with Bragg's Liquid Aminos, and 1 tablespoon curry powder. 
  2. Heat oil in a large saucepan over medium-high heat. Add tofu and cook until golden brown and crispy,about 3 minutes, turn with a spatula and cook for another 3 minutes or until crispy.
  3. Using a slotted spoon, remove the tofu, and set aside.
  4. You might need to add extra oil, add the remaining 2 tablespoons curry powders and cook until dark brown but not black. Make sure you are stirring constantly!
  5. Add the onion, garlic, ginger, green onion, bell pepper, thyme, and vegan bouillon. Cook for about 1 minute, stirring constantly. 
  6. Add cauliflower florets and stir to coat.
  7. Stir in the coconut milk, cover saucepan and bring to a boil, reduce heat to simmer and cook for about 20 minutes or until cauliflower florets are tender.
  8. Stir in sauteed tofu and serve. 
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.