Keep the ingredients for this simple, warming Chickpea Curry on hand (not difficult since most of them—canned tomatoes, chickpeas, coconut milk, and spices—are pantry staples) and you’re never more than 30 minutes from a nutritious, super satisfying vegetarian meal.

“Curry” is a catch-all term for a saucy dish with vegetables and some kind of protein stewed together in a rich, aromatic sauce.

This particular tomato chickpea curry is Indian-inspired; it uses dry spices like curry powder and garam masala to build its royal flush of warm flavor, plus aromatics like garlic and ginger.

(Thai curries by contrast use chili pastes for their heat; see Coconut Curry and Green Curry for examples).

Creamy chickpea curry is not too spicy—coconut milk makes the sauce silky and balances the heat—so if you want a spicy iteration, you can add a pinch or two of additional cayenne.

Serve it with rice (try Turmeric Rice or Instant Pot Brown Rice) or sop it up with fluffy Homemade Naan.

How to Make Chickpea Curry

If this is your first time cooking an Indian dish, you’ll need to pick up two important spice blends: curry powder and garam masala.

The small up-front investment is worth it.

Once you have these two in your pantry, it opens a whole world of wonderful Indian-inspired recipes like Potato Curry, Chicken Tikka Masala, and Paneer Tikka Masala.

The Ingredients

• Chickpeas. Rich in fiber, protein, and vitamins, chickpeas are a nutritious addition to a vegetarian dish like this one. They give the curry texture and have a mild nutty flavor.
• Onion. It helps build deep flavor right from the start.
• Spices. Garam masala and curry powder are critical flavor components in this recipe. Both contribute richness and depth of flavor. I also used a dash of cayenne to give the curry a little heat.

• Bay Leaf. Cuts through the richness of the sauce, adding a lightly citrusy and peppery flavor.
• Garlic + Ginger. Essential flavor builders in a curry recipe like this one.
• Crushed Tomatoes. A key component in the curry’s rich coconut tomato sauce. The crushed tomatoes add liquid and flavor.
• Coconut Milk. Full-fat coconut milk is the move here. It adds better flavor and helps create a luscious sauce.
• Frozen Peas. Using frozen peas is my favorite, easy way to incorporate more veggies. No need to thaw them first.
• Lime Juice. Adds a hint of acidity and wakes up all the other flavors.

The Directions

1. Cook the onion in oil with salt and pepper.

2. Add the bay leaf, spices, garlic, and ginger.

3. Stir in the tomatoes.

4. Pour in the chickpeas and coconut milk.

5. Bring the mixture to a boil, then let simmer for 10 minutes. Stir occasionally.

6. Add the peas.

7. Remove the bay leaf. Serve as desired and garnish with fresh cilantro. DIG IN!

Storage Tips

• To Store. Refrigerate curry in an airtight storage container for up to 5 days.
• To Reheat. Gently rewarm leftovers in a pot on the stovetop over medium-low heat or in the microwave.
• To Freeze. You can freeze chickpea curry. Freeze leftovers in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

What to Serve with Chickpea Curry

Salads

Arugula Salad

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Side Dishes

Sauteed Carrots

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Side Dishes

Roasted Broccolini

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Recommended Tools to Make this Recipe

• Dutch Oven. My go-to tool for preparing curries like this one.
• Wooden Spoon. Perfect for stirring and scraping the bottom of the pot.
• Measuring Spoons. You’ll love these double-sided, magnetic measuring spoons.

This easy chickpea curry will make you feel like a pantry wizard.

It’s amazing the dinner magic you can work with simple spices, and a little help from canned tomatoes, coconut milk, and chickpeas.

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Chickpea Curry

Easy Chickpea Curry recipe made with pantry staples liked canned tomatoes, chickpeas, coconut milk and spices. A healthy, satisfying vegetarian meal ready in 30 minutes.

Course Dinner, Main Course

Cuisine Indian

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 540kcal

Author Erin Clarke / Well Plated

Ingredients

• 2 tablespoons canola oil grapeseed oil, or coconut oil
• 1 large yellow onion diced
• 1 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1 bay leaf
• 2 teaspoons garam masala or an additional 1 to 2 teaspoons curry powder
• 2 teaspoons curry powder
• 1/4 teaspoon cayenne pepper reduce to 1/8 teaspoon if sensitive to spice
• 3 cloves garlic chopped
• 1 tablespoon minced fresh ginger from about a 1-inch piece of ginger
• 1 (14.5-ounce) can crushed tomatoes
• 2 (15-ounce) cans reduced sodium chickpeas, rinsed and drained
• 1 (13.5-ounce) can coconut milk use regular, not lite
• 10 ounces frozen peas no need to thaw, optional
• 1 tablespoon freshly squeezed lime juice or lemon juice
• Prepared brown rice for serving (see Instant Pot Brown Rice)
• Chopped fresh cilantro for serving
• Homemade naan warmed; optional for serving

Instructions

• In a large, deep pot such as a Dutch oven, heat the oil over medium-low. Once it’s hot, add the onion, salt, and pepper. Cook, stirring occasionally, until the onions are softened and browned, about 10 to 15 minutes. Adjust the heat as needed so that the onions brown but do not burn.
• Stir in the bay leaf, garam masala, curry powder, cayenne, garlic, and ginger. Cook, stirring constantly, until the spices are ultra fragrant, about 30 seconds to 1 minute.
  
• Pour in the tomatoes and stir, scraping up any bits that stuck to the bottom of the pot.
  
• Add the chickpeas and coconut milk.
  
• Stir, bring to a boil, then reduce heat and simmer for 10 minutes, stirring from time to time and scraping a wooden spoon along the bottom of the pot to keep the curry from sticking.
  
• Add the peas and stir to warm through.
  
• Taste and adjust the seasoning as desired (I add a pinch or two more of salt). Fish out and discard the bay leaf. Serve hot over prepared rice with a big handful of chopped fresh cilantro, and warm naan.
  

Video

Notes

• TO STORE: Refrigerate curry in an airtight storage container for up to 5 days.
• TO REHEAT: Gently rewarm leftovers in a pot on the stovetop over medium-low heat or in the microwave.
• TO FREEZE: You can freeze chickpea curry. Freeze leftovers in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Nutrition

Serving: 1 (of 4) | Calories: 540kcal | Carbohydrates: 55g | Protein: 18g | Fat: 31g | Saturated Fat: 19g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Potassium: 1075mg | Fiber: 15g | Sugar: 15g | Vitamin A: 859IU | Vitamin C: 44mg | Calcium: 139mg | Iron: 9mg

Other Curry Favorites

Instant Pot

Instant Pot Lentil Curry

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Main Dishes

Jamaican Curry Chicken

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Slow Cooker

Slow Cooker Chicken Curry

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If you are looking for ways to relax and unwind, improve your sleep, relieve joint inflammation, or simply like the idea of adding a warm, tasty beverage to your evening routine, this Golden Milk recipe is for you!

Also called turmeric milk, golden milk is a warm beverage made with ingredients that are shown to reduce inflammation and help improve sleep, including turmeric and ginger, which give the drink its signature “golden” hue.

Golden milk tastes a little similar to chai tea or chai tea lattes, as it is made with warm, aromatic spices with earthy flavors.

Since beginning my quest for better sleep, I can say for sure that one of my favorite new bedtime rituals is making myself a cup of this traditional golden milk.

It’s super soothing and gives my body a queue that it’s time to wind down at the end of the night.

Health Benefits of Golden Milk

For centuries, healing golden milk has been used in Ayurvedic medicine (which originates in India) as an alternative remedy to soothe coughs, aches and pains, restlessness, and more.

Golden milk benefits include:

• Amino acids (like tryptophan), minerals, and other vital compounds shown to promote more restful sleep.
• Immune system-boosting antioxidants which can help fight illness and infection.
• Anti-inflammatory properties that can ease joint pain and stiffness.
• Curcumin, the active compound in turmeric, has been linked to improved brain function and heart health.
• Golden milk can aid in digestion, calm nausea, and improve overall gut health.

**As always, check with your doctor before turning to golden milk as a remedy or wellness supplement. The above is based on information available online. I’m not a dietician but enjoy reading about health and sharing what I’ve learned.

How to Make Golden Milk

This creamy turmeric milk recipe is made of ingredients that have been shown to promote a good night’s sleep and reduce inflammation.

The Ingredients

• Almonds. Rich in magnesium, which promotes both sleeping and muscle relaxation. This golden milk recipe uses them in the form of almond butter and almond milk (I also use both in this healthy Strawberry Smoothie).

• Honey. This natural sweetener allows tryptophan (of Thanksgiving turkey fame) to enter the brain more easily.

• Ginger. Calms the stomach and promotes relaxation. Some studies suggest ginger can also help reduce anxiety.
• Turmeric. Aids digestion and has calming properties, which lead to sounder sleep. If you have aches and pains, golden milk for joints is a popular remedy, as it is anti-inflammatory too. (This Turmeric Smoothie is also lovely for inflammation and digestion.)
• Cinnamon. Similar to turmeric and ginger, cinnamon also helps with digestion. PLUS it supports healthy sugar metabolism and is a delicious pairing with the other ingredients (like in this Oatmeal Smoothie).

The Directions

1. Combine ingredients in a small saucepan.

2. Warm over until heated through, whisking to fully incorporate the almond butter and spices.

3. Pour into a mug. ENJOY!

Storage Tips

• To Store. Leftovers can be stored in an airtight container such as a mason jar in the refrigerator for up to 3 days.
• To Reheat. Reheat on the stove, stirring to recombine the spices and almond butter.

Recommended Tools to Make this Recipe

• Saucepan. Invest in a great set of saucepans for all your stovetop cooking needs.
• Whisk. This slimmed-down size is ideal for stirring.

Insulated Mug

Keep your drinks warm for hours so you can enjoy them to the last drop.

Get on AMazon

Pleasant dreams, friends!

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Golden Milk

The BEST golden milk recipe! Warm, comforting, and earthy, this easy golden milk has anti-inflammatory benefits and can help you sleep.

Course Drinks

Cuisine Indian

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Total Time 5 minutes minutes

Servings 1 drink

Calories 134kcal

Author Erin Clarke / Well Plated

Ingredients

• 1 cup unsweetened almond milk or coconut milk
• 2 teaspoons honey plus additional to taste (to make vegan, swap maple syrup)
• 1 1/2 teaspoons almond butter
• 1/2 teaspoon pure vanilla extract
• 1/2 teaspoon ground cinnamon plus additional for serving
• 1/4 teaspoon ground turmeric
• 1/8 teaspoon ground ginger
• Optional additions: tiny pinch ground black pepper or ground cardamom, or ground cloves

Instructions

• Combine the milk, honey, almond butter, vanilla extract, cinnamon, turmeric, ginger, and any optional spices in a small saucepan.
  
• Heat over medium until warmed through, whisking briskly so that the almond butter does not stick to the bottom and the spices incorporate. Do not let boil.
  
• Pour into a mug and sip deeply. Enjoy!

Notes

• TO STORE: Keep leftovers in an airtight container, such as a mason jar, for up to 3 days in the refrigerator. 
• TO REHEAT: Warm on the stove, stirring to recombine the spices and almond butter.

Nutrition

Serving: 1drink | Calories: 134kcal | Carbohydrates: 16g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Potassium: 87mg | Fiber: 2g | Sugar: 12g | Vitamin A: 3IU | Vitamin C: 1mg | Calcium: 338mg | Iron: 1mg

Related Recipes

Here are more of my favorite good-for-you non-alcoholic beverages:

Non-Alcoholic Drinks

Healthy Hot Chocolate

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Smoothies

Green Smoothie

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Smoothies

Avocado Smoothie

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Spice up your mid-week meal plan with this healthy, flavorful, and easy Slow Cooker Chicken Curry. Made with tender, juicy chicken thighs, coconut milk, veggies, and a zippy blend of Indian spices, it’s guaranteed to get you out of your dinnertime recipe rut.

Whenever I’m hitting a healthy dinner rut, Indian food is the genre that (quite literally) spices my life up once more (this Coconut Curry helps do the trick too!).

Recipes like this slow cooker chicken curry make me feel genuinely excited about what we are eating and proud of the flavors I can create.

Richly flavored, high in protein and fiber, lusciously creamy, and super delicious, not only is this satisfying Indian chicken recipe healthy, but it is easy too!

Made almost entirely in a slow cooker (like this Slow Cooker Butter Chicken), it’s a fuss-free, hands-off recipe perfect for the busy work week.

How to Make the BEST Slow Cooker Chicken Curry

I won’t pretend this is an authentic Indian chicken curry.

While I love and appreciate the large number of spices and the intense preparation that goes into creating authentic Indian dishes, I like to slim down the ingredient list at home (as seen in this Instant Pot Lentil Curry).

This simple slow cooker chicken curry recipe takes the classic flavor profile of Indian curry and streamlines it to be accessible to home cooks with ingredients you can find in most average U.S. grocery stores.

If you’d like to learn more about Indian food and find great recipes, check out my friend Richa’s blog.

The Ingredients

• Coconut Milk. Making this Indian chicken curry with coconut milk makes it rich and creamy and balances the spices (as in this Green Curry). I use light coconut milk to make the recipe healthy, but for the full effect, you can use whole (regular) coconut milk.

• Chicken. I opt to make this a slow cooker curry chicken thighs recipe since thighs usually perform better with crockpot cooking. (See this Slow Cooker Honey Garlic Chicken for another crockpot chicken thigh recipe.)

• Red Bell Peppers + Sweet Potatoes. Anytime I can “one pan” a meal, I will. Adding fresh veggies to the recipe makes it a well-rounded dish. No separate vegetable side required (but if you insist, Roasted Cauliflower would be a nice option).

• Lime Juice. For balance, brightness, and pop. Do yourself a favor and use fresh lime juice rather than the bottled stuff; it makes a HUGE difference.
• Curry Powder. This blend of spices can be found in the spice aisle of about any standard grocery store. Every spoonful gives you mega bang for your buck (especially in these Curried Deviled Eggs).

• Cumin and Chili Powder. The mild heat works well with the sweeter profile of curry powder. (If you’re looking for a curry recipe with more heat, check out my Jamaican Curry Chicken.)
• Smoked Paprika. Admittedly, not super traditional in Indian cooking, but SO GOOD and a game-changing shortcut. It gives you instant, intense flavor without the dedication of toasting and grinding whole spices the way many authentic Indian recipes do.

• Rice or Quinoa. I like to serve this easy slow cooker chicken curry over a bed of fluffy brown or jasmine rice. For an extra boost of protein, quinoa is also a lovely choice.
• Cilantro. A perfect finish of color and freshness to this slow-cooked, soul-satisfying dish.

The Directions

1. Place the sweet potatoes, bell peppers, water, and lime juice into a slow cooker.

2. Combine the spices and salt in a small bowl, then season the chicken liberally with 2/3 of the spice mix. Reserve the remaining spice mixture.

3. Sear the chicken in a skillet over medium-high on both sides briefly until brown.

4. Transfer the seared chicken to the slow cooker and top with the remaining spices. Cover and slow cook the curry on low for 4 to 5 hours, until the chicken is cooked through.

5. Remove the chicken and cut into bite-sized pieces. Meanwhile, add the coconut milk and cornstarch slurry to the slow cooker.
6. Stir, then cover and cook on HIGH until the sauce thickens slightly (about 15 minutes).

7. Return the chicken to the slow cooker and cook until the vegetables and chicken are hot and tender. Serve over rice or quinoa or with naan, topped with fresh cilantro. ENJOY!

Storage Tips

• To Store. Let cool completely and transfer to an airtight container. You can store the rice either with the curry or separately. Refrigerate for up to 5 days.
• To Reheat. Mix your desired portion of rice and chicken curry (if not already combined). Warm gently in the microwave or stovetop.
• To Freeze. I do not recommend freezing this recipe, as the coconut milk tends to separate and become grainy.

What to Serve with Slow Cooker Chicken Curry

Baking

Homemade Naan

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Side Dishes

Roasted Broccoli

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Air Fryer

Air Fryer Tofu

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Recommended Tools to Make this Recipe

• Programmable Slow Cooker. I like this kind because it can be automatically set to switch to warm.
• Instant-Read Thermometer. The BEST and most accurate way to know if your chicken is done.
• Cutting Board. An extra large cutting board like this one is ideal for seasoning the large quantity of chicken for this recipe.

With a prep time of fewer than 10 minutes and ingredients you can find in any grocery store, this crock pot meal is a fast, healthy way to satisfy my coconut chicken curry craving, no plane ticket or jet lag required!

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Slow Cooker Chicken Curry

The BEST slow cooker chicken curry with vegetables. Juicy chicken thighs cooked in coconut milk with an Indian blend of spices. So easy!

Course Main Course

Cuisine Indian

Prep Time 15 minutes minutes

Cook Time 5 hours hours

Total Time 5 hours hours 15 minutes minutes

Servings 4 servings

Calories 425kcal

Author Erin Clarke / Well Plated

Ingredients

• 1 large sweet potato scrubbed and diced into 1/2-inch pieces
• 2 red bell peppers cored and thinly sliced
• 1/4 cup water
• 1/4 cup freshly squeezed lime juice about 2 limes
• 2 tablespoons curry powder
• 2 teaspoons  smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground chili powder
• 1 teaspoon kosher salt
• 1 1/2 pounds boneless, skinless chicken thighs (see note below)
• 1 tablespoon extra virgin olive oil
• 1 can light coconut milk 14 ounces; (for a thicker, creamier sauce, use regular coconut milk)
• 2 tablespoons cornstarch mixed with 3 tablespoons water to create a slurry
• For serving: prepared brown rice or quinoa; chopped fresh cilantro

Instructions

• Place the sweet potatoes and bell peppers in the bottom of a 5-quart or larger slow cooker. Pour the water and lime juice over the top.
• In a small bowl, combine the curry, smoked paprika, cumin, chili powder, and salt. Place the chicken thighs on a large plate or cutting board, and sprinkle both sides with about 2/3 of the spice mix. Rub to coat, then set the remaining spices aside.
  
• Heat the olive oil in a large skillet over medium-high. Once the oil is hot and shiny, add the chicken thighs and briefly pan sear on each side, just until brown— about 2 minutes for the first side and 1 minute for the second side. 
  
• Place the seared chicken in the slow cooker on top of the vegetables. Sprinkle with the remaining spice mixture. Cover and cook on LOW for 4 to 5 hours or HIGH for 2 to 3 hours, until the chicken is cooked through. It should register 165 degrees F on an instant-read thermometer.
  
• Remove the chicken thighs from the slow cooker and transfer them to a cutting board. Once cool enough to handle, cut the chicken into bite-size pieces or shred it with two forks. Set aside.
• Pour the coconut milk and cornstarch slurry into the slow cooker, and stir to combine with the vegetables and cooking liquid. Turn the slow cooker heat to HIGH, cover, and cook for 15 minutes, until the sauce thickens slightly.
• Return the chicken to the slow cooker and stir to combine and coat the chicken in the sauce.  Recover and cook for 15 additional minutes on HIGH, until the vegetables and chicken are hot and tender. Serve warm over rice or quinoa or with naan, topped with fresh cilantro.
  

Video

Notes

• INGREDIENT NOTE: I do not recommend chicken breasts for this recipe, as they tend to dry out in the slow cooker. If you decide to use chicken breasts, watch the cooking time very carefully, as the chicken will cook more quickly and can easily become too dry.
• TO STORE: Store leftovers in the refrigerator for up to 5 days.
• TO REHEAT: Mix your desired portion of rice and chicken curry (if not already combined). Warm gently in the microwave or stovetop until heated through.
• TO FREEZE: DO NOT FREEZE. Coconut milk will separate and become “grainy” in the freezer.

Nutrition

Serving: 1(of 4) without rice of quinoa | Calories: 425kcal | Carbohydrates: 29g | Protein: 35g | Fat: 18g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 162mg | Potassium: 906mg | Fiber: 5g | Sugar: 6g | Vitamin A: 12744IU | Vitamin C: 83mg | Calcium: 69mg | Iron: 4mg

Related Recipes

More slow cooker recipes to get you through the busy work week:

Slow Cooker

Slow Cooker Red Lentil Cauliflower Curry

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Slow Cooker

Crockpot Stuffed Peppers

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Slow Cooker

Crockpot Italian Chicken

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Simplify your weeknight dinner routine with this easy Instant Pot Chicken and Rice! Creamy brown rice cooked with juicy chicken, fresh vegetables, and warm, golden spices, this healthy one-pan meal is one you’ll turn to again and again.

This healthy pressure cooker chicken and rice recipe is everything we need in a healthy weeknight meal (along with Chicken and Rice Casserole).

• It reheats like a champ—making it perfect for lunches all week long.
• The warm spices give the rice a captivating and comforting aroma and taste (like my favorite Instant Pot Butter Chicken).
• AND the pressure cooker leaves you with just one pot to clean in the end for an easy chicken dinner.

With its healthy servings of lean protein, vegetables, and whole grains, this recipe is an overachiever in the best possible way.

How to Make Instant Pot Chicken and Rice

This Instant Pot chicken and rice is wonderful, vibrant, filling, and incredibly good for you all at the same time.

It’s a case study for the weeknight one-pot meal magic that occurs when fresh ingredients meet everyday kitchen staples, which for me include dry whole grains like brown rice and a well-stocked spice cabinet.

The Ingredients

• Chicken. In addition to being high in protein and low in calories, boneless, skinless chicken breasts also take on all the wonderful flavors in this recipe.
• Brown Rice. I made this an Instant Pot chicken and brown rice recipe for the added nutrition boost. Brown rice has more fiber than white rice, so it helps make it more filling. (For more tips, check out this Instant Pot Brown Rice recipe.)

• Carrots + Bell Peppers. Colorful and healthy additions that also add delicious flavor.

• Ginger + Garlic. Flavor boosters for this 5-star Instant Pot chicken recipe.
• Spices. Cumin, turmeric, and coriander are the stars of this dish and help give it a deep, rich, and memorable flavor (like this Turmeric Rice).
• Frozen Peas. For an easy extra dose of veggies, I tossed in a bag of frozen peas (like in this Instant Pot Beef Stew). They’re tasty and packed with protein and fiber.

• Almond Milk. My secret to making this recipe taste richer and more satisfying.

The Directions

1. Sauté the onion in the Instant Pot.

2. Add the rice, vegetables, garlic, and spices. Splash in some of the almond milk.

3. Add the remaining liquid and lay the chicken on top.

4. Cook Instant Pot chicken and rice on HIGH pressure for 20 minutes. Let naturally release for 15 minutes, then vent any remaining pressure.

5. Dice or shred the chicken, then return to the pot with the peas. Give everything a stir, top with cilantro, and serve. ENJOY!

Storage Tips

• To Store. Store leftovers in an airtight container in the refrigerator for up to 4 days.
• To Reheat. Gently rewarm leftovers on the stovetop over medium-low heat. You can also reheat this recipe in the microwave.
• To Freeze. Place chicken and rice in an airtight, freezer-safe storage container and freeze for up to 3 months. Let thaw in the refrigerator overnight before reheating.

What to Serve with Instant Pot Chicken and Rice

Baking

Homemade Naan

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Appetizers

Grilled Halloumi Cheese

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Side Dishes

Roasted Zucchini

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Recommended Tools to Make this Recipe

• Instant Pot. In addition to this recipe, you can use it to make these 15 Healthy Instant Pot Recipes.
• Instant Read Thermometer. The best way to make sure your chicken is cooked through.
• Measuring Spoons. Perfect for measuring the spices in this recipe.

The Best Pressure Cooker

I have found that I can do everything with this Instant Pot. It has 7 different cooking functions, plus safety features, and cleans easily!

Get on AMazon

So simple yet so satisfying, this pressure cooker chicken with rice is sure to become an “instant” family favorite.

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Instant Pot Chicken and Rice

An easy instant pot chicken and rice recipe! With lean chicken and brown rice, this healthy instant pot chicken with rice is a sure winner!

Course Main Course

Cuisine American, Indian

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 6 servings, about 10 cups

Calories 375kcal

Author Erin Clarke / Well Plated

Ingredients

• 2 teaspoons coconut oil
• 1 small yellow onion diced
• 1 1/2 cups uncooked long grain brown rice RINSED* (see note)
• 3 large carrots peeled and cut into diagonal slices (about 3/4-inch-thick)
• 2 large red bell peppers cut into wide strips (about 3/4 inch), halved if long
• 3 cloves garlic minced (about 1 tablespoon)
• 1 tablespoon minced fresh ginger or substitute 1 teaspoon ground ginger
• 1 teaspoon ground cumin
• 1 teaspoon kosher salt
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground coriander
• 1 cup unsweetened almond milk or unsalted chicken broth
• 1 1/2 pounds boneless skinless chicken breasts
• 1 cup frozen peas thawed
• Chopped fresh cilantro for serving

Instructions

• Set a 6-quart or larger Instant Pot to SAUTE mode. Add the coconut oil. Once hot and shimmering, add the onion and cook, stirring occasionally, until beginning to soften, about 4 minutes.
  
• Add the rinsed brown rice, carrot, red pepper, garlic, ginger, cumin, salt, turmeric, and coriander. Stir to coat the rice in the oil and spices and cook until very fragrant, about 1 minute. Stir in a splash of the almond milk. Scrape a spoon along the bottom to make sure there are no stuck-on bits of food. Stir in the remaining almond milk.
  
• Arrange the chicken breasts in a single layer on top. Then, cover and seal the Instant Pot. Cook on high pressure (manual) for 20 minutes. Allow the pressure to release naturally for 15 minutes, and then vent to release the remaining pressure.
  
• Uncover and remove the chicken breasts to a cutting board. Dice or shred with two forks and return to the pot.
  
• Stir in the peas, then taste and adjust seasonings as desired. Serve hot, topped with cilantro.
  

Video

Notes

• IMPORTANT: I have made this recipe successfully dozens of times and have never seen the Instant Pot issue a burn warning while cooking it. MANY (the vast majority) of readers have found the same success. A few readers, however, have reported receiving a burn error. To avoid this, rinse your rice before adding it to the Instant Pot. Also, ensure that no food is stuck to the bottom of the Instant Pot before sealing the lid and starting the cook time. Liquid also matters. Some readers have reported using full-fat coconut milk in this recipe with delicious success. Though as far as liquid options, I think it is the riskiest; I have not tested the recipe with full-fat coconut milk.
• *INGREDIENT NOTE: Do not use instant rice, as it will not hold up in the pressure cooker. I also cannot recommend white, basmati, or any other type of rice or quinoa, as I have not tested the recipe this way. Cooking times and liquid ratios can vary between types of grains. For best results, long-grain brown rice is the way to go (and it is delicious!).
• STOVETOP DIRECTIONS: **Please note that I have not tested this method yet; this is my best guess, but it may not be accurate.** In a large saucepan or Dutch oven, melt the coconut oil over medium-high. Cut the chicken into bite-size pieces and sauté until cooked through. Remove to a plate and set aside. Add an additional 2 teaspoons of coconut oil to the pot. Once hot and shimmering, add the onions and cook, stirring occasionally, until beginning to soften, about 4 minutes. Continue with step 2 as written, but do not add the chicken. Turn the heat to low, cover the pan, and let cook until the rice is done; about 40 minutes. Stir in the reserved chicken and peas, then serve with cilantro and toasted coconut.

• TO STORE: Keep leftovers in an airtight container in the refrigerator for up to 4 days.
• TO FREEZE: Freeze for up to 3 months in a freezer-safe container. Let thaw in the refrigerator overnight.
• TO REHEAT: Warm gently in the microwave, covered loosely, until heated through.

Nutrition

Serving: 1(of 6), about 1 1/2 cups | Calories: 375kcal | Carbohydrates: 47g | Protein: 30g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 73mg | Potassium: 802mg | Fiber: 5g | Sugar: 6g | Vitamin A: 6556IU | Vitamin C: 65mg | Calcium: 95mg | Iron: 2mg

Related Recipes

More fantastic 5-star chicken instant pot recipes to enjoy:

Instant Pot

Instant Pot Chicken Enchiladas

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Instant Pot

Instant Pot Shredded Chicken Tacos

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Instant Pot

Instant Pot Chicken Noodle Soup

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For a healthy vegetarian dinner, try this Paneer Tikka Masala recipe. Featuring a creamy, warmly spiced curry, this paneer tikka masala with fresh vegetables is a flavorful escape to India you can make in your own kitchen.

I spent a month after college traveling through India, a country whose colors, people, and cuisine still captivate my memory and imagination.

Paneer tikka masala is one dish I still crave regularly (along with Potato Curry).

Since I can’t pop back over to India any time my craving strikes, I have to try and bring the flavors of India to life in my kitchen.

I don’t have easy access to a mega-market of Indian spices (or the time to toast and grind the whole spices like in an authentic paneer tikka masala recipe), so this is my adaption.

That said, it is DELISH and is about as close as it gets to a paneer masala restaurant style at home.

It stays true to the authentic recipe’s spirit and core flavor profiles (as does this Instant Pot Lentil Curry) but with ingredients easily found in most supermarkets.

If you’re new to Indian food, it’s a delightful, enriching cuisine to explore.

This easy paneer tikka masala is the ideal place to start (follow up with this Instant Pot Butter Chicken).

Paneer tikka masala is not spicy in the sense of “hot.”

In general, Indian cuisine is deeply spiced, but it’s not necessarily “spicy” in a way that will leave you panting. Some dishes can be, but this paneer tikka masala is not one of them.

How to Make Paneer Tikka Masala

Masalas are like any well-loved recipe that gets passed down through the generations. Everyone has their version…and people tend to think their version is the best.

Thus, you shouldn’t be surprised when I say this is the BEST paneer tikka masala you can make at home.

The Ingredients

• Paneer. I know paneer is a special item to seek out, and I would never ask you to do that if I didn’t think it was 100% worth it. Paneer tikka masala truly is!
• Garam Masala. Garam masala is a unique blend of warm spices, such as cinnamon, cardamom, coriander, and more. It provides big time flavor in every teaspoon. Many grocery stores carry it, and you can find it online here. (Curry powder is another popular spice blend, but it tastes different than garam masala.)
• Crushed Tomatoes. To create a robust and flavorful masala sauce base.

• Fresh Ginger and Fresh Garlic. Don’t skimp on these. Fresh is best in Indian based dishes.
• Spices: Turmeric powder, ground coriander powder, and ground cumin. Add a little heat with red chili powder!
• Greek Yogurt. While paneer tikka masala with coconut milk (or heavy cream) may be traditional, I prefer to make this healthy paneer tikka masala sauce with Greek yogurt. (It’s also my secret to this healthy Curry Chicken Salad.)
• Fresh Vegetables. I like to make my paneer tikka masala with vegetables such as red bell peppers, peas, and a whole head of nutritious cauliflower to make it truly an all-in-one meal (like my favorite Curried Chickpea Hash with Broccoli and Spinach).

The Directions

1. Combine the paneer with the marinade ingredients.

2. Marinate the paneer.

3. Arrange the paneer on a foil-lined baking sheet.

4. Bake until lightly golden at the edges. Remove and set aside.

5. Sauté the vegetables and aromatics over medium-low heat until tender.

6. Add the tomato paste and spices to the vegetables.

7. Stir to combine and cook until tender.

8. When fragrant, add the crushed tomatoes. Simmer.

9. Stir in the cooked paneer and peas.

10. Remove from medium heat, stir in the remaining yogurt, and season with salt and pepper, to taste. Top with cilantro and serve with roti, naan or steamed brown rice. ENJOY!

Storage Tips

• To Store. Leftover paneer tikka masala can be stored in the refrigerator for 3 to 5 days. 
• To Reheat. Gently warm paneer tikka masala on the stovetop over low heat until heated through. Do not warm too quickly, or the sauce may separate.
• To Freeze. Stored in a freezer-safe container, paneer tikka masala can be frozen for up to 3 months. Thaw overnight in the fridge before warming.

What to Serve with Instant Pot Chicken and Rice

Baking

Homemade Naan

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Appetizers

Grilled Halloumi Cheese

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Side Dishes

Roasted Zucchini

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Recommended Tools to Make this Recipe

• Mixing Bowls. This set is the best for sweet bakes and savory dishes alike.
• Sheet Pan. These sheet pans have been a longtime favorite in my kitchen for years.
• Skillet. This high-quality cast iron skillet is well worth the investment. Here is another more affordable option I also love.

The Best Sheet Pans

These baking sheet pans are made with durable aluminum, and are compatible with parchment paper or silicone baking mats as you need.

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Breathe new life and excitement into your weekly dinner routine with a little taste of India. (Then try this Chicken Tikka Masala next!)

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Paneer Tikka Masala

How to make a healthy paneer tikka masala step by step. An easy version of paneer masala restaurant style with Greek yogurt and vegetables.

Course Main Course

Cuisine Indian

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 6 servings

Calories 324kcal

Author Erin Clarke / Well Plated

Ingredients

For the Paneer Tikka:

• 12 ounces paneer* cut into 3/4-inch cubes (see note)
• 1 tablespoon minced fresh ginger
• 2 teaspoons minced garlic about 1 large clove
• 1 teaspoon ground coriander
• 1 teaspoon garam masala** (see note)
• 1 teaspoon ground cumin
• 3/4 teaspoon kosher salt
• 5 tablespoons 2% plain Greek yogurt*** (see note)

For the Masala (Sauce):

• 2 tablespoons coconut oil or canola oil
• 1 large red bell pepper cored and thinly sliced
• 1/2 medium head cauliflower cut into florets
• 1/2 medium yellow onion very finely chopped
• 1 tablespoon fresh ginger minced
• 1 tablespoon minced garlic about 3 garlic cloves
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1 tablespoon tomato paste
• 1 1/2 teaspoons  garam masala**
• 1 1/2 teaspoons turmeric
• 1/8 teaspoon cayenne pepper
• 1 can crushed tomatoes (28 ounces)
• 1 package frozen peas (10 ounces)
• 1/2 cup 2% plain Greek yogurt*** (see note)
• 1/4 cup fresh cilantro roughly chopped
• For serving: Homemade Naan or prepared brown rice

Instructions

• Place the paneer in a bowl and toss with the ginger, garlic, coriander, garam masala, cumin, and salt.
  
• Add the 5 tablespoons of yogurt and stir until the paneer pieces are evenly coated. Let marinate at room temperature for 20 minutes or refrigerate and marinate overnight. Preheat the oven to 400 degrees F.
  
• Line a large baking sheet with aluminum foil and coat with nonstick spray. Arrange the paneer cubes on top in an even layer, discarding any excess marinade.
  
• Bake for 12 to 15 minutes, until the paneer is lightly golden at the edges. Remove from the oven and set aside.
  
• While the paneer bakes, prepare the masala. Heat the coconut oil over medium-low in a large, sturdy skillet. Once hot, add the bell pepper, cauliflower, onion, ginger, garlic, salt, and pepper. Cook, stirring occasionally, for 1 minute, then increase the heat to medium and continue cooking until the vegetables are tender and the onion is translucent; about 12 to 15 minutes. Do not let the onion brown—if it starts to turn brown, reduce the heat and continue cooking until soft.
  
• Add the tomato paste, garam masala, turmeric, and cayenne. Cook and stir constantly for 30 seconds, until very fragrant.
  
• Add crushed tomatoes and cook, stirring occasionally, until hot, about 2 minutes.
  
• Add the paneer and peas, and cook, stirring occasionally, until warmed through, about 2 minutes more.
  
• Remove from heat and let cool for 1 minute. Stir in the 1/2 cup yogurt. Taste and add additional salt and pepper as desired. Sprinkle with cilantro and serve warm with naan bread or brown rice.
  

Video

Notes

• *ABOUT PANEER: Paneer is an Indian cheese that is high in protein, mild in flavor, and delicious! There are not any direct substitutes, so I recommend seeking it out. Try Indian grocery stores or delis or a specialty foods store. Otherwise, you can substitute diced boneless, skinless chicken, though you will need to adjust the cooking time accordingly. It could also work to swap extra firm tofu that has as much moisture pressed out as possible, though I have not tried either of these swaps myself.
• **ABOUT GARAM MASALA: Garam masala is an Indian spice blend that can be found in most grocery stores. You can also purchase it online here.
• ***ABOUT YOGURT: Do not use nonfat yogurt, as it is likely to curdle. Whole milk yogurt is fine. If you do not have Greek yogurt, you can also substitute regular yogurt.
• TO STORE: Leftover paneer tikka masala can be stored for 3-5 days in the refrigerator. 
• TO FREEZE: Stored in a freezer-safe container, paneer tikka masala can be frozen for up to 3 months. Thaw overnight in the fridge before warming.
• TO REHEAT: Gently warm paneer tikka masala on the stovetop over low heat until heated through. Do not warm too quickly or the sauce may separate.

Nutrition

Serving: 1(of 6), about 1 1/2 cups, without naan or rice | Calories: 324kcal | Carbohydrates: 22g | Protein: 17g | Fat: 20g | Saturated Fat: 13g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.5g | Trans Fat: 0.002g | Cholesterol: 39mg | Potassium: 648mg | Fiber: 7g | Sugar: 10g | Vitamin A: 1476IU | Vitamin C: 86mg | Calcium: 368mg | Iron: 3mg

Related Recipes

More fantastic 5-star chicken instant pot recipes to enjoy:

Instant Pot

Instant Pot Chicken Enchiladas

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Instant Pot Shredded Chicken Tacos

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Instant Pot

Instant Pot Chicken Noodle Soup

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Give your workweek lunch a boost with a simple and healthy Buddha Bowl. Made with roasted veggies, protein-packed quinoa and tofu, and a creamy tahini dressing, buddha bowls are a quick and easy vegetarian and vegan lunch recipe that will leave you glowing!

Tired of the same ol’ same ol’ for lunch every day?

Ditch that tired ham sandwich and treat yourself to a healthy, filling, and wholesome Buddha bowl.

Made with a marvelous mix of caramelized roasted veggies (including Roasted Broccoli), creamy avocado, crispy tofu, nutty quinoa, and an herby tahini dressing, Buddha bowls are a great-big bowl of feel good.

They have a generous serving of nutritious ingredients, plenty of color, and a whole lotta YUM!

You’ll be wowed by its different elements of flavor, texture, and satisfying combination of simple ingredients.

If you’re not familiar with the term “Buddha bowl” you may have seen this dish on menus under the aliases: “glow bowl,” “nourish bowl,” “hippie bowl,” or “power bowl.”

All of these names cover a category of all-in-one recipes comprised of healthy ingredients served in a bowl. (Not unlike this Vegetarian Bibimbap.)

Most Buddha bowls include five key components:

1. Grains. Such as rice, farro (as seen in this Italian Farro Salad), couscous, or, as with this recipe, cooked quinoa.
2. Vegetables. Raw, roasted, sautéed, grilled, or a combination of all of the above, a Buddha bowl is typically LOADED with an array of healthy and colorful vitamin-pack veggies.
3. Protein. Traditionally vegan or vegetarian (like this Tofu Curry), you’ll most often see Buddha bowl recipes with plant-based proteins such as tofu, tempeh, or chickpeas.
4. Nuts and Seeds. Lend crunch, a little saltiness, and healthy fats and omega-3 fatty acids to keep you satisfied.
5. Dressing. Adds moisture and intense flavor. While some Buddha bowl recipes opt for a light and fresh vinaigrette, others, like this recipe, go for a creamy and satisfying homemade sauce made with lemon and tahini.

However you choose to spin yours, Buddha bowls are a great way both to repurpose leftover odds and ends and to hit every food group in a single dish.

How to Make a Buddha Bowl

Learn how to make the very BEST buddha bowl recipe.

You can easily adapt it to what’s in season (or your refrigerator) and to suit your personal taste preferences.

So long as you’re hitting the five Buddha bowl elements listed above, your result is guaranteed to be delish!

The Ingredients

• Tofu. Loaded with plant-based protein and healthy monounsaturated and polyunsaturated fats, tofu is my favorite protein choice for an easy buddha bowl recipe. (I also love using it in this Tofu Stir Fry.)

• Quinoa. I like to reach for a steaming serving of fluffy quinoa to sneak in a double dose of protein and added fiber. (It’s also my fav in this Quinoa Chickpea Salad.) Feel free to use any whole grain: brown rice, farro, and bulgur are all great options (try Lemon Rice for another dimension of flavor).

• Roasted Vegetables. I used a mix of broccoli, cauliflower, and red onion. All three are readily available and affordable year-round.

• Tahini. If you aren’t familiar with tahini, it’s a paste made of ground sesame seeds and has a consistency similar to natural peanut butter. Tahini is a staple in Mediterranean recipes, including hummus, and adds a lovely nutty flavor to the dressing.

• Herbs. A combination of fresh mint and parsley gives this dressing a lovely freshness and hint of gorgeous green color.
• Lemon. Brightens the dressing and adds a lovely zip.
• Toppings. A few final additions such as avocado (don’t skip this one, trust me), some fresh cucumber, and a handful of toasted almonds for crunch.

The Directions

1. Cook the quinoa. Press the tofu and cut it into cubes. Arrange on a baking sheet lined with parchment paper.

2. On a second sheet pan, arrange the broccoli, cauliflower, and onion. Drizzle with olive oil and season with salt and pepper.

3. Bake the tofu until dry and firm, and the vegetables until caramelized and tender, about 25 minutes.

5. Blend the dressing ingredients in a food processor.

6. Toss the tofu cubes in a bowl with some of the dressing.
7. Pile everything into a big bowl, add the avocado, other desired toppings, and serve with the remaining dressing on the side. ENJOY!

Storage Tips

• To Store. I recommend saving the different components of the Buddha bowl (tofu, veggies, quinoa, and dressing) separately, then combining and reheating just before serving. Saved in this way, the veggies can keep for several days in the refrigerator and the tofu for 1 week. The dressing will last in an airtight jar in the refrigerator for 2 weeks.
• To Reheat. Gently rewarm your bowl in the microwave until heated through.

What to Serve with Buddha Bowls

Appetizers

Edamame Hummus

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Baking

Homemade Naan

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Appetizers

Curried Deviled Eggs

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Recommended Tools to Make this Recipe

• Food Processor. For whipping up the easy tahini dressing.
• Sheet Pan. You’ll need two for this recipe—one for the tofu and one for all the tasty roasted vegetables.
• Shallow Bowls. Are they bowls or are they plates? Whatever they are, I love this set of shallow bowls for serving up buddha bowls, pasta, salads, and more.

My Favorite Food Processor

I’ve used this Cuisinart 11-cup food processor for over 13 years. It has a very strong motor, is easy to use and wash, and comes with different attachments for specialized uses.

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Consuming this much goodness in a single sitting is enough to make a gal feel invincible!

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Buddha Bowl

The best buddha bowl recipe with quinoa, tofu, roasted vegetables, and a creamy tahini dressing. Easy. Healthy. Vegan + Vegetarian!

Course Main Course

Cuisine American, Indian

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Calories 755kcal

Author Erin Clarke / Well Plated

Ingredients

For the Buddha Bowl and Quinoa:

• 3/4 cup  uncooked quinoa
• 3/4 pound cut broccoli florets
• 3/4 pound cut cauliflower florets about 1/2 medium-sized head, cut into slightly smaller pieces than the broccoli
• 1 medium red onion cut into 1/2-inch rings, rings mostly separated but still left “chunky” (no need to split every layer)
• 2  tablespoons extra virgin olive oil
• 1/2 teaspoon kosher salt plus additional for cooking the quinoa
• 1/4 teaspoon black pepper
• 1 block extra firm tofu (12 to 14-ounces)  (do not use firm or silken), removed from packaged and pressed dry
• 2 small ripe Hass avocados
• Optional for serving: Sliced cucumbers and toasted almonds or pistachios, additional fresh mint and parsley

For the Tahini Dressing:

• 1/2 cup tahini* well stirred
• 1/4 cup freshly squeezed lemon juice about 2 large lemons
• 1 1/2 cups lightly packed fresh mint leaves about 1 of the herb packs
• 1/2 cup lightly packed fresh parsley leaves
• 3/4 teaspoon kosher salt
• 1/4 teaspoon black pepper

Instructions

• Bring 1 1/2 cups of water to a boil. Add 1/2 teaspoon kosher salt and the quinoa. Return to boil, cover, then reduce heat and simmer for 12 minutes, until most of the liquid is absorbed. Remove from the heat, fluff with a fork, then recover and let stand for 15 minutes. (This is the cooking process for the brand of quinoa I use. Check the package of your quinoa and cook according to its directions.) Set cooked quinoa aside.
• Place a rack in the upper and lower thirds of your oven and preheat your oven to 400 degrees F. While the quinoa cooks and the oven preheats, place the tofu between two kitchen towels and set it on a plate. Place a second plate on top, then press firmly to press out as much water from the tofu as you can, changing out the towels as needed. Dice into 3/4-inch cubes, then spread in a single layer on a baking sheet lined with parchment paper.
  
• Place the broccoli, cauliflower, and onion on a second baking sheet and drizzle with olive oil. Sprinkle with 1/2 teaspoon salt and black pepper, toss to coat, then spread into an even layer. Place both baking sheets into your oven. Bake the tofu until dry and firm, about 20 minutes, and the vegetables until caramelized and tender, about 25 minutes. Flip the vegetables once halfway through, and rotate the top and bottom rack positions of the baking sheets. Set aside.
  
• While the vegetables and tofu cook, prepare the dressing: In the bowl of a food processor or blender, place all of the dressing ingredients—tahini, lemon juice, mint, parsley, salt, and pepper, and add 1/2 cup water. Blend until smooth.
  
• Once the tofu is cooked, let cool slightly, and then place the tofu cubes in a bowl with 1/4 cup of the dressing and toss gently to coat. To assemble the bowls, scoop quinoa into a bowl, then top with the roasted vegetables, dressed tofu, and avocado, along with cucumber, almonds, and additional fresh mint and/or parsley as desired. Serve remaining dressing on the side and use as a dip or spoon over the top as desired.
  

Video

Notes

• TO STORE: I recommend saving the different components of the Buddha bowl (tofu, veggies, quinoa, and dressing) separately, then combining and reheating just before serving. Saved in this way, the veggies can keep for several days in the refrigerator and the tofu for 1 week. The dressing will last in an airtight jar in the refrigerator for 2 weeks.
• TO REHEAT: Assemble the buddha bowls as directed with the leftover tofu, dressing, quinoa, and roasted veggies. Warm until heated through in the microwave and then garnish as desired with additional toppings.
• TAHINI SUBSTITUTE: I haven’t tried it, but I suspect natural creamy almond, cashew, or peanut butter would be a delicious substitute for the tahini. Because nut butter is thicker than tahini, you may need to thin the dressing with additional water to reach a sauce-like consistency.
• VEGETABLE SWAPS: Not a fan (or out of) broccoli and cauliflower? Try this recipe with roasted sweet potatoes, zucchini, or any of your other favorite veggies!

Nutrition

Serving: 1(of 4) with 3 tablespoons tahini dressing and 2 teaspoons sliced almonds | Calories: 755kcal | Carbohydrates: 64g | Protein: 28g | Fat: 48g | Saturated Fat: 7g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 25g | Trans Fat: 1g | Potassium: 1820mg | Fiber: 19g | Sugar: 7g | Vitamin A: 2054IU | Vitamin C: 151mg | Calcium: 251mg | Iron: 8mg

Related Recipes

Looking for more all-in-one meals that are healthy and wholesome? Try on of these easy vegan recipes:

Stir Fries

Broccoli Tofu Stir Fry

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Pastas

Eggplant Pasta

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Meatless Mains

Potato Curry

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One pot wonder alert! This easy Tofu Curry has the warmth and richness of a traditional curry, but is healthier, prepared entirely with ingredients you can find at an average grocery store, and cooks up in a single pot.

Shortly after college, I spent a summer traveling in India.

I’ve been smitten with Indian recipes ever since.

As much as I adore Chicken Tikka Masala (Ben lived in India for two summers and it is still his favorite dish) and this Thai Chicken Curry (made with thai red curry paste), I have a special appreciation for vegetarian Indian recipes like Paneer Tikka Masala, Tofu Tikka Masa, and Potato Curry.

It is something special to be able to prepare a meatless main so robust, so deeply satisfying, and so filling, no one misses the meat at all.

Such is the case with this easy tofu curry.

• The tomato curry sauce is a vibrant blend of spicier ingredients (curry and cumin) and warm flavors (coriander and cloves). The complexity is marvelous.
• It is filling. Tofu is high in protein. Serve this curry with a fiber-rich whole grain like brown rice, and you’ll stay full and happy. Can easily be made gluten free!
• This recipe is healthy. In place of the heavy cream to enrich curry, we’re calling in Greek yogurt.

While I am drawn to spices that smell like faraway places I would like to visit—saffron, curry leaves, peri peri—and I like the idea of grinding my own spices, in day-to-day life, I rely on the spices available at my local grocery store.

How to Make Tofu Curry

This creamy tofu curry is valuable weeknight meal material.

It comes together in less than an hour, and you’ll love the leftovers too!

The Ingredients

• Tofu. Protein-rich tofu is an excellent choice for filling vegetarian recipes. Its mild flavor makes it the ideal canvas to soak in the spices of the curry sauce. Be sure to use EXTRA FIRM tofu for the best texture.

• Soy Sauce. This pantry staple adds saltiness and umami.

• Ginger. An acrobat in the spice circus. It majestically walks the tightrope between “hot” spices such as cayenne and “warming” spices such as cloves, making it the ideal flavor to incorporate in Tofu Curry.
• Tomato Paste. Gives the tomato curry base simmered-all-day flavor in a fraction of the time.

• Spices. Curry, cumin, coriander, cayenne pepper, and ground cloves give the curry unmistakable warmth and authentic Indian flavor.
• Diced Tomatoes. This pantry staple lends itself well to curry dishes and helps create the sauce base.
• Greek Yogurt. The Greek yogurt calms the spices and gives the sauce a lovely creaminess, without the excess.

• Frozen Green Peas. An instant way to up the nutritional content of this tofu curry and a lovely burst of color.

The Directions

1. Sauté the tofu in spices until crispy. Move to a plate.

2. Sauté the onion.

3. Add the spices and cook until very fragrant.

4. Add the veggie and remaining ingredients. Let the tofu curry simmer for 10 minutes, until thickened. Stir in the tofu and peas. ENJOY!

Storage Tips

• To Store. Store leftover tofu curry in the refrigerator for up to 5 days.
• To Reheat. Rewarm leftovers on the stovetop or gently in the microwave.
• To Freeze. The tofu curry will become a little mealy when frozen, but still be reasonably yummy. Freeze it in an airtight container for up to 3 months. Let thaw overnight in the refrigerator.

What to Serve with Tofu Curry

Air Fryer

Air Fryer Broccoli

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Baking

Homemade Naan

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Side Dishes

Turmeric Rice

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Recommended Tools to Make this Recipe

• Dutch Oven. This is an investment piece, but it will last you a lifetime.
• Tofu Press. For next-level crispy tofu.

2-Sided Measuring Spoons

No need to stop mid-recipe to rinse your spice spoons. These do double-duty and the magnetic center keeps them tidy in your drawer.

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Whether you’re a long-time Indian food lover or just dipping your toes, this rich and lively tofu curry is a yummy stop in the journey.

As always, if you try this recipe, I’d love to hear from you!

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Tofu Curry

A one-pot creamy tofu curry recipe packed with warm flavors and made with easy to find ingredients. Perfect for a healthy weeknight dinner!

Course Main Course

Cuisine Indian

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 6 servings

Calories 212kcal

Author Erin Clarke / Well Plated

Ingredients

• 4 tablespoons extra virgin olive oil divided
• 3 tablespoons low sodium soy sauce plus additional to taste
• 1 block extra firm tofu (14 ounces) pressed dry and cut into 1-inch cubes
• 1 yellow onion chopped (about 2 cups)
• 2 tablespoons minced fresh ginger
• 1 tablespoon tomato paste
• 1 tablespoon minced garlic about 3 cloves garlic
• 1 tablespoon  curry powder
• 1 bay leaf
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon ground cloves
• 1 can diced tomatoes with their juices
• 3/4 cup whole milk plain Greek yogurt at room temperature*
• 1/4 cup water
• 2 cups frozen green peas thawed
• Cooked brown rice for serving
• Chopped fresh cilantro for serving

Instructions

• Heat 3 tablespoons olive oil in a non-stick large skillet or wok over medium-high heat. Once the oil is hot, add tofu in a single layer and let cook undisturbed for a few minutes, until the tofu is brown on one side. With a spatula, carefully turn the tofu so that all sides brown, cooking for a few minutes on each side. Once tofu is lightly browned and crispy (about 10 minutes), drizzle with 1 tablespoon soy sauce and stir to coat. Remove tofu from pan and set aside.
  
• Add remaining tablespoon olive oil to the skillet, along with onion and ginger. Cook until onion softens and begins to turn translucent, about 5 minutes.
  
• Add tomato paste, garlic, curry powder, bay leaf, salt, cumin, coriander, cloves, and cayenne and cook for 3 minutes. Add remaining 1 tablespoon soy sauce.
  
• Remove pan from heat. Add tomatoes, yogurt, and water, return to medium heat and let cook 10 minutes. Add reserved tofu and peas, cover, and turn off the heat. Let sit 5 minutes. Remove bay leaf and discard. Serve warm with brown rice and garnish with cilantro. Top with additional soy sauce as desired.

Notes

• *To help avoid curdling, ensure the yogurt is at room temperature and remove the pan from the heat prior to adding it. Do not use low fat or fat free yogurt, as it is prone to curdling.
• TO STORE: Refrigerate curry in an airtight storage container for up to 4 days. 
• TO REHEAT: Gently reheat leftovers in a pot on the stovetop over medium-low heat or in the microwave. 
• TO FREEZE: Freeze curry in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating. 

Nutrition

Serving: 1(of 6) | Calories: 212kcal | Carbohydrates: 17g | Protein: 12g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 1mg | Potassium: 513mg | Fiber: 5g | Sugar: 7g | Vitamin A: 554IU | Vitamin C: 29mg | Calcium: 106mg | Iron: 3mg

Related Recipes

More fantastic 5-star chicken instant pot recipes to enjoy:

Instant Pot

Instant Pot Chicken Enchiladas

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Instant Pot

Instant Pot Shredded Chicken Tacos

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Instant Pot

Instant Pot Chicken Noodle Soup

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This creamy and healthy Curried Carrot Soup is the perfect balance of sweet, spicy, and savory in a single bowl. It’s surprisingly vegan, low on calories, and will wrap you up like a cute, chunky fall sweater.

This luscious, velvety spiced healthy carrot soup is one of the very first recipes I cook when I am transitioning you into fall.

At the start of a new season, it’s hard to know your mood—or if a chilly breeze is going to pick up when you least expect it. (Here in Wisconsin, the weather likes to change about every 20 minutes).

• Do I need my coat to run to the store?
• Should I be outside at the park or inside watching a football game?
• Is it too late for Moroccan Chickpea Salad? (Answer: never!)
• Is it too early for carrot soup, like Roasted Carrot Soup? (Answer: also never!)

The warm, aromatic flavor of curry is a dream pairing alongside winter squash (it’s why I also love Pumpkin Curry Soup and adding a pinch of curry to my baked Sweet Potato Fries).

This soup has a gorgeously smooth texture. It makes every part of me feel soothed, healthy, and complete.

• The soup blends the brightness of summer carrots with the crispness of fall apples.
• It satisfies our cooler-weather desire for comfort food.
• PLUS, it’s vegan, low-calorie, and packed with vitamins, minerals, healthy fats, and other essential nutrients (like this Potato Curry).

How to Make Curried Carrot Soup

Warming spices, fresh fruits and vegetables, and a satisfying spoonful of dreamy peanut butter will position this soup securely in your family’s regular dinner rotation.

The Ingredients

• Carrot. This vitamin-packed vegetable is the star of this soup—providing vitamin A, beta-carotene, vitamin K, and calcium. (For more carrot goodness, try this Instant Pot Carrot Soup with Ginger.)
• Apple. Adds additional sweetness and a little tartness to the soup.

• Onion. Adds a little zip that balances the sweetness of the carrot and apple.
• Curry Powder. Thanks to curry powder’s unique sweet and savory flavor profile, it not only complements the carrots and apples but also provides a nice contrast too.

• Peanut Butter. A few tablespoons of peanut butter give the soup body, creaminess, and an extra layer of flavor. The healthy fats make the soup taste filling, instead of like something is missing. (Peanut butter is also my secret to this Crock Pot Moroccan Chicken.)

• Vegetable Stock. Our main cooking liquid that brings this soup together. Feel free to swap for chicken stock if you’re not concerned about keeping this curried carrot soup vegan or vegetarian.
• Spices. A blend of cinnamon and nutmeg adds warmth, depth, and an earthy aroma that works beautifully with the carrots.
• Bay Leaf. To add herby complexity.

The Directions

1. Sauté the onions.

2. Stir in the spices, carrots, and apples.

3. Add stock and bring to a boil. Then reduce the heat, cover, and simmer.

4. Transfer soup to a blender. Add peanut butter and puree until smooth.

5. Return the puree back to the pot, season with pepper, and serve. Garnish and ENJOY!

Storage Tips

• To Store. Curried carrot soup will keep in the refrigerator for 5 days. I like to portion my leftovers out in individual microwave-safe containers for an easy, grab-and-go lunch.
• To Freeze. Keep curried carrot soup frozen for up to 3 months. Let thaw overnight in the refrigerator before heating.
• To Reheat. Warm leftover soup over medium-low heat on the stovetop until steaming. You may also warm, covered, in the microwave using a microwave-safe container.

What to Serve with Curried Carrot Soup

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Recommended Tools to Make this Recipe

• Blender. Investing in a quality, high-powered blender like Vitamix was one of the best decisions I’ve ever made for my kitchen.
• Immersion Blender. A handy tool for making blended soups (like this Crockpot Butternut Squash Soup).
• Stockpot. For chili, soups, stews, and more, you’ll want a large stockpot to get the job done.

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Curried Carrot Soup

The BEST curried carrot soup recipe made with apples, peanut butter, and curry powder. It's easy, vegan, and healthy. Plus, low calories!

Course Soup

Cuisine American, Indian

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 6 servings

Calories 184kcal

Author Erin Clarke / Well Plated

Ingredients

• 1 tablespoon extra virgin olive oil
• 2 cups yellow onion chopped (about 1 large onion)
• 1 tablespoon curry powder plus 1 teaspoon
• 1/2 teaspoon kosher salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 bay leaf
• 5 large carrots peeled and chopped
• 4 cups soft-cooking apples such as McIntosh, peeled, cored, and coarsely chopped (about 3 medium apples)
• 4 cups reduced-sodium vegetable broth
• 1/4 cup peanut butter
• 1/4 teaspoon freshly ground pepper
• Greek yogurt for serving (or coconut milk yogurt for vegan or dairy-free)
• Chopped peanuts for serving
• Chopped fresh cilantro for serving

Instructions

• Heat oil in a large pot over medium heat. Stir in the onion, then sauté until the onion is softened and translucent but not brown, 8 to 12 minutes.
  
• Stir in the curry powder, salt, cinnamon, nutmeg, and bay leaf. Add the carrots and apples. Stir over medium heat for 2 minutes.
  
• Add 3 1/2 cups stock. Bring the mixture to a low boil, then reduce the heat to low. Cover and simmer until the carrots and apples are tender, 20 to 25 minutes.
  
• Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor or blender. Add peanut butter and process to a smooth puree, adding the remaining 1/2 cup stock as needed so that it blends easily (alternatively, you can use an immersion blender directly in the pot).
  
• Pour the puree back into the soup, then stir in the pepper. Serve hot, garnished with yogurt, peanuts, and cilantro.
  

Notes

• TO STORE: Curried carrot soup will keep in the refrigerator for 5 days.
• TO FREEZE: Keep curried carrot soup frozen for up to 3 months. Let thaw overnight in the refrigerator before heating.
• TO REHEAT: Warm leftover soup over medium-low heat on the stovetop until steaming. You may also warm, covered, in the microwave using a microwave-safe container.

Nutrition

Serving: 1(of 6) | Calories: 184kcal | Carbohydrates: 26g | Protein: 5g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Potassium: 417mg | Fiber: 6g | Sugar: 15g | Vitamin A: 8550IU | Vitamin C: 11mg | Calcium: 46mg | Iron: 1mg

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