Protein Rich Tofu Masala Curry with Hemp Hearts ~ Vegan Version

Hey guys, I’ve been consciously focusing on my protein intake lately, and honestly, it’s been a game changer. I’ve always eaten healthy, but prioritizing protein has helped me stay fuller for longer, cut down cravings significantly, and feel energized throughout the day—plus it’s been amazing for muscle recovery. My nutritionist recently introduced me to a powerful plant-based ingredient: hemp hearts. They’re packed with protein and omega-3s, and I instantly loved the nutty taste. I started using them as salad toppers, but soon I wanted to experiment more. That’s when hemp hearts inspired me to give my classic tofu masala curry a protein-rich twist. Today, I’m sharing that upgraded recipe with you—simple, nourishing, and so good. Enjoy!

Ingredients:

Tofu - Extra Firm - 1 block
Black Peppper - 1/4 tsp ( freshly ground)
Bell Pepper - 1 (any color of your choice)

For Onion Tomato Paste:
Olive Oil - 1 tsp
Onion - 1
Tomato - 2 (Cluster)
Cumin seeds - 1 tsp
Almonds  - 12 to 15

For Gravy:
Vegetable Oil - 1 Tbsp
Star Anice  - 1
Cinnamon - 1 stick
Clove - 2
Green Chili - 2
Ginger Garlic Paste - 1 tsp
salt - 1 tsp
Turmeric Powder - 1/2 tsp
Red Chili Powder - 1 tsp (Kashmiri)
Coriander Powder - 1/2 tsp
Hemp Hearts - 2 Tbsp
Kasori Methi ( dry fenu greek leaves) - 1 Tbsp

Cilantro - for garnish

Method:

Tofu Saute:

1. First remove the Tofu from the water in the package and wash it. Chop this into equal bite size cubes. 
2. Heat the non-stick pan and add 1 tsp olive oil. Once the oil is hot add the Tofu cubes to the pan, sprinkle freshly ground black pepper and saute them until they get golden color by turning on all sides in between. Take these out into a bowl and set aside.
3. Add bell pepper cubes to the pan and saute them on high flame for 5 min. take them out on to a wide plate

Onion Tomato Puree:

1. To the same pan add Chopped Onion and saute it along with cumin seeds, once the onions become translucent, add  almonds, chopped tomato. in 2 min tomatoes becomes soft. switch off the stove and set aside. 
2. Once this mixture is cooled off, grind it into Puree ( in blender or mixie ), add water little by little as needed to the Puree and grind it well. You will get the creamy Onion and Tomato Puree.

Masala Gravy:

1. Heat the vegetable oil in the heavy bottomed vessel. Add Star anice, Cinnamon and cloves. 
2. After 1 min add ginger garlic paste and chopped green chili. Saute until the ginger garlic raw smell goes away. 
3. Add Onion Tomato Puree to the pan and mix it well. Now add salt, turmeric powder, red chili powder, coriander powder. If requires add some water and mix well and let is simmer for 5 min on medium heat. 
4. Now add the sauteed Tofu and Bell Pepper Cubes to the gravy. Simmer for another 2 min. 
5. Add Hemp Hearts to the gravy, mix it well into the gravy. Taste and adjust the seasonings per your taste. 
6. Now take the Kasoori Methi into your palm and rub until it becomes flakes. Add this to the gravy and mix well and top with cilantro and simmer for 2 min. 
7. Switch off the heat and serve this into Serving Bowl and garnish with some cilantro or spring onions. Serve immediately with soft chapati. 

The color is superb

Notes: 

• I have served fresh with warm roti and onion greek yogurt raita. (for extra protein)
• It is absolute hit and loved by my family, definitely a keeper recipe. 
• It serves 4, each serving has 25g protein

Hope you have enjoyed this healthy variation!

see you soon with another new twisted recipe,

until then take care

-Mythreyi