Are you looking for a creamy and satisfying curry recipe that's packed with nutritious goodness and also packed with plant based protein? Then this delicious vegan sweet potato curry recipe is perfect!
This sweet potato curry is the perfect vegan weeknight dinner meal or vegan meal prep meal. If you like this recipe then make sure to check out these other 10 easy vegan weeknight meals or these 5 vegan meal prep ideas. Some of my other favourite tofu vegan dinners include this Hokkien Noodle Dish or something as simple as this easy lemon pasta recipe.
Why You'll Love This Recipe
This vegan sweet potato recipe incorporates the protein power of tofu and a colorful blend of veggies. With its rich flavors and creamy texture, this curry is a guaranteed crowd-pleaser. The addition of sweet potatoes offers a super natural creaminess and sweetness that is balanced perfectly with the hot spices. Additionally, the tofu added ensures that this a high protein and satisfying vegan dinner meal. Plus, it's packed with a variety of vegetables! Therefore, this curry provides a well-rounded meal that's both tasty and nourishing.
Whether you're a fan of hearty vegetarian meals or simply looking to incorporate tofu and veggies into your diet, this recipe is a must-try.
Benefits of Sweet Potatoes in a Curry
Sweet potatoes are not only delicious but also offer numerous health benefits when incorporated into a curry. These vibrant orange tubers are packed with essential vitamins, minerals, and fiber. They are an excellent source of vitamin A, which is important for maintaining healthy skin, vision, and immune function. Additionally, sweet potatoes provide a good dose of vitamin C, potassium, and manganese.
The natural sweetness of sweet potatoes adds a unique flavor profile to the curry, balancing out the heat from the spices. Moreover, their creamy texture makes them a perfect choice for a curry base. Their high fiber content also helps in promoting healthy digestion and keeping you fuller for longer, making this curry a satisfying meal.
Ingredients for creamy sweet potato curry
To make this creamy and satisfying sweet potato curry, you will need the following ingredients:
- 2 small sweet potatoes (320 grams unpeeled)
- 3 carrots (washed and ends cut off)
- 2 bell peppers
- 1 brown onion
- 6 cloves garlic
- 3 tablespoon garlic chili tom yum paste
- 2 cups unsweetened soy milk
- ½ teaspoon salt
- 800 grams firm tofu
- 50 grams fresh spinach
These ingredients come together to create a flavorful and nutritious curry that will leave you wanting more.
Step-by-step recipe for making the creamy sweet potato curry
To make this delicious high protein vegan dinner:
- Preheat the oven to 180 degrees / 350 F.
- Peel the sweet potatoes and chop them into smaller pieces. Boil them in water until soft, which takes approximately 15 minutes.
- Remove the core and seeds from the bell peppers, peel the onion and chop it in half, peel the garlic cloves, and chop the ends of the carrots. Place all the vegetables (except the sweet potato) on a baking paper-lined tray and bake for 20 to 25 minutes.
- Add the boiled sweet potato, baked veggies, chili tom yum paste, unsweetened soy milk, and salt to a high-speed blender. Blend until smooth.
- In a large pot, add the creamy sauce, tofu (air fryer tofu optional), and spinach. Mix well.
- Garnish with fresh coriander and serve with white rice or sourdough bread.
By following these simple steps, you can easily create a creamy and delicious sweet potato curry that will impress your taste buds.
Nutritional value of the vegetables used in the sweet potato curry
The vegetables used in this sweet potato curry provide a wide range of essential nutrients, making it a wholesome and nutritious meal. Let's take a closer look at the nutritional value of each vegetable:
- Sweet Potatoes: As mentioned earlier, sweet potatoes are a rich source of vitamin A, vitamin C, potassium, and manganese. They also contain dietary fiber, which aids in digestion and supports gut health.
- Carrots: Carrots are known for their high beta-carotene content, which the body converts into vitamin A. They are also a good source of vitamin K, fiber, and antioxidants.
- Bell Peppers: Bell peppers are rich in vitamin C and provide a good amount of dietary fiber. They also contain antioxidants that help protect the body against cellular damage.
- Onion: Onions are low in calories and provide a good amount of vitamin C, vitamin B6, and dietary fiber. They also contain antioxidants that have anti-inflammatory properties.
- Garlic: Garlic is known for its immune-boosting properties and contains compounds that have potential health benefits, such as reducing blood pressure and improving cholesterol levels.
- Spinach: Spinach is a nutrient powerhouse, packed with vitamins A, C, and K, as well as iron, calcium, and fiber. It is also rich in antioxidants that help protect the body against oxidative stress.
By incorporating these vegetables into your curry, you are not only adding depth of flavor but also providing your body with essential nutrients.
Health benefits of tofu in a sweet potato curry
Tofu, often referred to as bean curd, is a popular plant-based protein source and a staple in many vegetarian and vegan diets. It is made from soy milk and is packed with essential amino acids, making it a complete protein. Here are some health benefits of including tofu in your curry:
- High in Protein: Tofu is an excellent source of plant-based protein and can be a valuable addition to a vegetarian or vegan diet. It provides all the essential amino acids needed for the body's growth and repair.
- Heart-Healthy: Tofu is low in saturated fat and cholesterol, making it a heart-healthy protein option. It also contains isoflavones, which have been associated with a reduced risk of heart disease.
- Bone Health: Tofu is a good source of calcium, which is essential for maintaining strong and healthy bones. It also contains magnesium, phosphorus, and vitamin K, all of which contribute to bone health.
- Hormonal Balance: The isoflavones found in tofu have been shown to have estrogen-like effects in the body, which may help alleviate symptoms of menopause and promote hormonal balance.
- Weight Management: Tofu is low in calories and high in protein, making it a great addition to a weight management plan. It can help keep you feeling full and satisfied, reducing the chances of overeating.
By including tofu in your sweet potato curry, you are not only enhancing the flavor and texture but also reaping the numerous health benefits it offers.
Serving suggestions and accompaniments
This creamy sweet potato curry is incredibly versatile and can be served with various accompaniments to suit your preferences. Here are some serving suggestions to consider:
- White Rice: Serve the curry over a bed of fluffy white rice for a classic and satisfying meal. The rice will help soak up the creamy sauce and complement the flavors of the curry perfectly. My favourite is basmati rice!
- Brown Rice: For a healthier alternative, opt for brown rice. It adds a nutty flavor and provides more fiber and nutrients compared to white rice. (I still prefer to use white rice)
- Quinoa: Quinoa is another excellent option to serve with the curry. It's light and fluffy in texture and pairs well with the creamy curry sauce.
- Bread (such as sourdough or naan): Warm and pillowy naan bread is perfect for scooping up the curry sauce as well as chewy fluffy sourdough bread. Bread adds a delightful chewiness that can be enjoyed with this curry.
- Roti: If you prefer a thinner bread, roti is a great choice. It is a traditional Indian flatbread that is soft and slightly chewy, making it an ideal accompaniment to curries.
- Salad: To add some freshness to your meal, serve the curry alongside a crisp and refreshing salad. A mix of lettuce, cucumber, tomatoes, and a tangy dressing can provide a lovely contrast to the creamy curry.
Feel free to experiment with different serving suggestions and accompaniments to find your favorite combination and create a well-rounded meal.
Variations and Questions About The Recipe
Can I freeze the curry for later use?
Yes, you can freeze the curry for later use. This is actually a great meal prep recipe to keep in the freezer for emergency healthy dinners! Allow it to cool completely, then transfer it to airtight freezer-safe containers or freezer bags. It can be stored in the freezer for up to 2 months. Thaw it in the refrigerator overnight before reheating.
Can I use other vegetables in the curry?
Absolutely! This recipe is versatile, and you can customize it by adding or substituting your favorite vegetables. Some great options include zucchini, broccoli, cauliflower, or green peas. Just make sure to adjust the baking time accordingly.
Substitute for the sweet potato
The sweet potato can also be substituted for pumpkin, which has a similar creamy and sweet flavour. I wouldn't recommend substituting the sweet potato for any other vegetable.
Can I make this curry gluten-free?
Yes, this curry is naturally gluten-free.
Can I make this curry oil-free?
Yes, you can. While the original recipe includes baking the vegetables, you can skip the oil and roast them dry.
Can I use a different type of tofu?
Yes, you can use different types of tofu depending on your preference. Firm tofu holds its shape better, while silken tofu will create a creamier texture. Experiment with different textures to find the one you like best. I prefer to use firm tofu and cook it in the air fryer for 5 minutes. This ensures that the tofu holds its shape whilst stirred through the curry but still is soft on the inside.
Creamy Sweet Potato Curry With Tofu
Ingredients
- 800 grams firm tofu
- 50 grams baby spinach
Sweet Potato Curry Creamy Sauce
- 2 sweet potatoes (small, 320 grams unpeeled)
- 3 carrots
- 2 bell peppers capsicum
- 1 brown onion
- 6 garlic cloves peeled
- 3 tablespoon tom yum chilli pasta
- 2 cup unsweetened soy milk
- ½ teaspoon salt
Instructions
- Preheat the oven to 180 degrees / 350 F.
- Peel the sweet potatoes and chop them into smaller pieces. Boil them in water until soft, which takes approximately 15 minutes.
- Remove the core and seeds from the bell peppers, peel the onion and chop it in half, peel the garlic cloves, and chop the ends of the carrots. Place all the vegetables (except the sweet potato) on a baking paper-lined tray, lightly season with olive oil (I like to use a spray bottle) and bake for 20 to 25 minutes.
- Add the boiled sweet potato, baked veggies, garlic chili tom yum paste, unsweetened soy milk, and salt to a high-speed blender. Blend until smooth.
- In a large pot, add the creamy sauce, tofu (air fryer tofu optional), and spinach. Mix well.
- Garnish with fresh coriander and serve with white rice or sourdough bread.
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