Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Creamy Tomato Tofu Curry with Cilantro Garbanzo Flatbread

Serve this creamy tomato tofu curry with cilantro garbanzo flatbread or rice. The bean and tofu purée provides protein and velvety richness.


83% 61/27/12 
Ω-6 (LA, 3.3g) : Ω-3 (ALA, 0.5g) = 6:1

Nutritional Information per person Convert per 100g
2000 kcal
Energy 340 kcal17.0%
Fat/Lipids 9.6 g13.7%
Saturated Fats 3.1 g15.3%
Carbohydrates (inc.dietary fiber) 47 g17.6%
Sugars 16 g18.2%
Fiber 12 g46.8%
Protein (albumin) 21 g41.6%
Cooking Salt (Na:228.5 mg)580 mg24.2%
A serving is 498g.Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per person with %-share Daily Requirement at 2000 kcal
VitFolate, as the active form of folic acid (née vitamin B9 and 184 µg92.0%
MinManganese, Mn 1.8 mg89.0%
ProtTryptophan (Trp, W) 0.21 g83.0%
VitVitamin C (ascorbic acid) 63 mg79.0%
ProtThreonine (Thr, T) 0.72 g78.0%
MinCopper, Cu 0.77 mg77.0%
ElemMagnesium, Mg 266 mg71.0%
VitVitamin K 54 µg71.0%
ProtIsoleucine (Ile, I) 0.76 g62.0%
MinIron, Fe 8.5 mg61.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Nutritional Information per person

Essential fatty acids, (SC-PUFA) 2000 kcal
Linoleic acid; LA; 18:2 omega-6 3.3 g33.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.54 g27.0%

Nutritional Information per person

Essential amino acids 2000 kcal
Tryptophan (Trp, W) 0.21 g83.0%
Threonine (Thr, T) 0.72 g78.0%
Isoleucine (Ile, I) 0.76 g62.0%
Lysine (Lys, K) 1.1 g58.0%
Valine (Val, V) 0.88 g55.0%
Leucine (Leu, L) 1.3 g53.0%
Phenylalanine (Phe, F) 0.81 g52.0%
Methionine (Met, M) 0.23 g25.0%

Nutritional Information per person

Nutritional Information per person

Essential macroelements (macronutrients) 2000 kcal
Magnesium, Mg 266 mg71.0%
Potassium, K 1'209 mg60.0%
Phosphorus, P 405 mg58.0%
Calcium, Ca 279 mg35.0%
Sodium, Na 228 mg29.0%

Nutritional Information per person

Essential trace elements (micronutrients) 2000 kcal
Manganese, Mn 1.8 mg89.0%
Copper, Cu 0.77 mg77.0%
Iron, Fe 8.5 mg61.0%
Selenium, Se 18 µg32.0%
Zinc, Zn 2.9 mg29.0%
Iod, I (Jod, J) 2.9 µg2.0%
Fluorine, F 50 µg1.0%

Ingredients (for servings, )

For the tofu
16 ozTofu, plain (bean curd)
For the curry paste
2 ⅛ ozShallots
2 clovesGarlic, raw, organic (0.21 oz)
1 tbspFresh ginger (0.30 oz)
2 Red chili peppers (0.35 oz)
2 Dates, medjool (large dates) (1.7 oz)
1 tbspCurry powder (0.22 oz)
1 tbspLemon juice (0.26 oz)
½ tspGround turmeric (0.05 oz)
1 dashSalt (0.01 oz)
For the vegetables
1 largeOnions (5.3 oz)
1 stalk, cleanedLeeks (3.1 oz)
14 ozCauliflower
9 ½ ozZucchini, raw
4 ⅛ ozGreen beans
1 tbspCoconut oil (Coconut butter) (0.48 oz)
For the tomato and bean purée
14 ozDiced tomatoes, canned (chopped, raw?, organic?)
14 ozWhite beans, cooked (without salt)
375 mlTap water (mineral water, drinking) (13 oz)
5 ½ ozGreen peas, frozen
1 bunchCilantro (fresh coriander) (0.70 oz)


  • blender or food processor
  • wok or skillet (frying pan)
  • vegetable peeler
  • stove
  • citrus juicer (lemon squeezer)
  • shredder

Type of preparation

  • cook
  • fry
  • chop or grind
  • sauté
  • blend
  • squeeze
  • season to taste
  • purée
  • remove the skin
  • peel
  • drain
  • reduce (thicken)


  1. Begin by preparing the tofu
    Drain the tofu well and then press.

    The recipe calls for firm tofu.

    The author describes the best way to press tofu: “For the best results, press tofu for 30 minutes. To do this, cut the tofu into eight slices, place them between two cutting boards, and set over the sink to drain for 30 minutes. Or use a tofu press.”

  2. For the curry paste
    In the meantime, prepare the curry paste. Peel the shallots and garlic. Mince the shallots. Peel and mince the ginger. Place all curry paste ingredients in a blender or food processor and purée. 

    When preparing this recipe, the author recommends using 1–3 chili peppers along with mild curry powder for four servings. We have purposely reduced the amount of salt from 1 teaspoon to a pinch. Since the use of salt is an individual preference, you should adjust the amount to your taste. For additional information about the topic of nutrition and salt, please see the book review of “Salt Sugar Fat.”

  3. For the vegetables and prepared tofu
    While the tofu finishes draining, prepare the vegetables for the broth. To do so, peel the onion and then cut in half from stem to blossom end. Place the onion cut side down on your cutting board and cut nice thick slices crosswise. The slices should look like half circles. Cut off the roots and green parts of the leek, slice in half lengthwise, and wash well to remove the dirt. Chop the leek into 1.5 cm (½-inch) pieces. Chop the cauliflower, zucchini, and green beans into bite-size pieces.

  4. When the tofu has finished draining, cut into 1.5 cm (½-inch) cubes. Heat half of the coconut oil in a large wok over medium heat. Stir-fry the tofu until it is evenly browned, about 6–8 minutes. Remove the tofu from the wok and place on a plate.

  5. Heat the remaining coconut oil in the wok, add the onion and leek, and stir-fry for about 5 minutes, or until translucent. Add the curry paste to the wok, stirring constantly for 2 minutes. Add the cauliflower, zucchini, and green beans to the wok and stir-fry for an additional 2 minutes.

  6. Prepare the tomato and bean purée
    Place the cubed tomatoes, white beans, and water in a blender and purée until smooth. Pour the purée over the vegetables in the wok and simmer for 15 minutes. The vegetables should be tender but not mushy, and the sauce will have thickened.  

  7. Taste the curry and add more salt or lemon juice if you like. Stir in the frozen peas and cilantro, simmer for one minute, and then remove the wok from the heat.

  8. Serving
    Be careful at this point because the curry is very hot! If you can, allow it to stand for a few minutes before serving so that it can cool down a little. Serve with hot cooked rice or bread.  

    The author recommends serving this dish with basmati rice or cilantro mint garbanzo flatbread. The recipe for the flatbread is in the referenced cookbook on page 84.

Notes about recipe

Serve this creamy tomato tofu curry with cilantro garbanzo flatbread or rice. The bean and tofu purée provides protein and velvety richness.

Serving size: The author indicates that the original recipe makes four servings. We suggest that this recipe is enough for six servings since you will usually include a side dish with this meal.

Side dish not included in the recipe: Cilantro mint garbanzo flatbread is pictured here with the curry. While we have not included the recipe for the flatbread, this is a side dish option suggested by the author in addition to rice and is included in the referenced cookbook on page 84.

Making tofu: Also known as soybean curd, this Asian food is especially popular with vegans and vegetarians as it is an excellent source of protein. It is also lactose -, cholesterol -, and gluten-free. The first step in making tofu is to prepare the soy milk. You do this by soaking the soybeans in water, puréeing them, and finishing with a cooking process. The cooking step serves to remove toxins (enzyme inhibitors) and improve the digestibility of the finished product. The next step is to coagulate the soy milk using coagulants such as calcium sulfate or nigari (in Okinawa, sea water is used here, and the final product is called Shima-dofu, or island tofu). The resulting soybean curds separate from the rest of the mixture and are then pressed into tofu cakes that are cooled and cut into the desired shape. The exact process of making tofu depends on the type of tofu being produced.

White beans: All of the beans in the genus Phaseolus contain phasin, a toxin that is destroyed when the beans are heated to temperatures greater than 70°C. However, several vitamins are lost during the cooking process, including vitamin C. Cooked white beans can be eaten in larger amounts, but you should be careful because beans can give you gas. The reason for this is that the beans contain trisaccharides, for example, raffinose, which humans can’t digest. However, intestinal bacteria can metabolize trisaccharides by excreting fermentation gases.
Beans contain large amounts of protein and many, but not all of the essential amino acids. They are also rich in minerals, vitamins, and folic acid.

Curry: The term “curry” is used to describe both a stew-like dish and the characteristic seasonings used to flavor it. Curry powder is a spice mix that contains about 13 different ingredients. While the combination of spices used can vary quite a bit, most curry powder recipes include turmeric (which gives curry its typical yellow color and is always included), coriander, cumin, black pepper, and fenugreek as these give curry much of its distinctive flavor

Ginger: Ginger is a fragrant, flavorful spice. It owes its distinctive spicy and citrus flavor mainly to gingerol, which is thought to have anticarcinogenic and anti-inflammatory properties. Borneal and cineol are the organic compounds that give ginger its digestive and antiemetic (antinausea) properties; stimulate the production of gastric juice, saliva, and bile; stimulate the appetite; and increase circulation. Fresh, dried, or ground ginger rhizomes are used in cooking. Young ginger rhizomes, sometimes called green ginger, are juicy, tender, and fleshy with a very mild taste.


Tofu, uses: As described in the notes above, the final step in the process of making tofu consists of pressing the soy curds into cakes. Plain, unseasoned tofu has very little flavor or smell of its own. However, this makes it ideal as a carrier of seasoning and flavors and explains why it can be used in so many different types of dishes. Tofu can be used in savory main dishes as well as in sweet recipes. This quality is what makes it such a versatile food. In East Asia, tofu is often eaten plain or just lightly seasoned.

Alternate preparation

Notes from the author: “There is no limit to the types of vegetables that can be used in curries. I use tender, quick-cooking summer vegetables in the recipe above. You can easily transform this into a hearty winter stew by adding potatoes and pumpkin if that’s what you have on hand.

A few ideas for winter curries : Instead of cauliflower, use cubed waxy potatoes OR use half potatoes and half cauliflower. Replace zucchini with cubed pumpkin, butternut squash, or any favorite winter squash. Omit the green beans and instead add 2–3 handfuls of chopped kale or spinach along with the green peas. When puréeing the tomatoes, beans, and water, increase the amount of water to 625 ml (2½ cups).

The MOST IMPORTANT thing to keep in mind: When using potatoes and pumpkin, be sure to cook the curry long enough that the vegetables are completely cooked. You may need to simmer for up to 40 minutes. Watch it closely and add up to 125–250 ml (½–1 cup) of water if the curry is getting too thick or looks like it is starting to burn. You may also need to add more salt. Taste when almost finished and add more salt and lemon juice if needed.”

Spice: You can adjust the number of chili peppers you use to suit your taste. The peppers and ginger will add the most heat to your curry paste. If you want a milder paste, you can reduce the number of peppers and increase the number of dates.