Green Tofu & Zucchini Coconut Curry Served with a Small Bowl of Quinoa (Ideal pairing)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Golden tofu and crisp zucchini in a green coconut curry with a modest bowl of quinoa — an ideal low-GI pairing built around plant protein and vegetables.
This is the curry I point vegetarians toward when their blood sugar needs a friend: tofu seared until golden, zucchini keeping its bite, everything running through a lightly creamy green coconut sauce. The quinoa is there on purpose — a small, deliberate bowl, because a complete-protein grain at a quarter of the plate is the ideal partner for a plant-based dinner.
🥄 Ingredients
- 🫗 300g / 10 oz firm tofu, cubed
- 🫗 2 zucchinis, halved lengthwise and sliced into half-moons
- 🫗 200ml / 1 scant cup light coconut milk
- 🫗 1 tablespoon Thai green curry paste
- 🫗 2 teaspoons olive oil or neutral oil
- 🫗 2 garlic cloves, minced
- 🫗 1 teaspoon grated fresh ginger
- 🫗 1/2 lime
- 🫗 1/4 cup fresh cilantro
- 🫗 90g / 1/2 cup dry white quinoa, rinsed
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Cook the rinsed quinoa in 180ml / 3/4 cup water with a pinch of salt, 12–15 minutes, until the water is absorbed and the grains turn translucent. Fluff and keep warm.
Meanwhile, press the tofu dry and cube it. Heat the oil in a wide pan over medium-high heat and sear the tofu 5–6 minutes until golden on several sides; remove to a plate.
Lower the heat to medium, add the curry paste, garlic, and ginger, and cook 1 minute until fragrant. Add the zucchini with a splash of water and cook 4–5 minutes until crisp-tender.
Pour in the coconut milk, return the tofu, and simmer 5 minutes until the sauce coats the vegetables. Season, then finish with a squeeze of lime and the cilantro.
Serve the small bowl of quinoa beside the curry — about a quarter of the plate.
⚠️ Common Mistakes
- ✕
Skipping the tofu sear, which leaves it pale and soft-centered.
- ✕
Cooking the quinoa in too much water, turning it gluey.
- ✕
Adding the lime too early, so its freshness disappears into the simmer.
🔄 Variations
Swap the zucchini for broccoli or green beans.
Stir in baby spinach at the end for another layer of greens.
Add a handful of sugar snap peas with the zucchini.
🧊 Storage
- 📦
Keeps 3 days refrigerated; the curry thickens as it sits, so loosen it with a splash of water.
- 📦
Cook quinoa fresh if you can — it is the fastest thing on the plate.
💡 Chef Tips
Tip 1: Press and pat the tofu very dry or it steams instead of browning.
Tip 2: Keep the quinoa deliberately modest; the curry should fill most of the plate.
Tip 3: Taste the curry paste before adding salt — many brands are already plenty salty.
Tip 4: Lime goes in at the very end; acid brightens coconut instantly and fades fast in the pot.
❓ FAQ
Why is quinoa the "ideal pairing"? Quinoa is a complete-protein seed grain with a low glycemic index, so a small bowl rounds out the meal without spiking sugar.
Is coconut milk too fatty? Light coconut milk keeps the portion reasonable; the dish is balanced around tofu and vegetables, not cream.
Can I make it Thai-spicy? Adjust the curry paste up or down to your own heat tolerance.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →