Ingredients
Scale
- For the Tofu:
- 1 block (14-16 ounces) Extra-Firm Tofu: The foundation of our dish. Extra-firm tofu is crucial for its texture and ability to hold its shape during cooking. Pressing the tofu is key to removing excess water and allowing it to absorb the flavorful marinade and curry sauce.
- 2 tablespoons Olive Oil or Coconut Oil: For sautéing the tofu and vegetables. Coconut oil will enhance the tropical notes, while olive oil provides a more neutral flavor.
- 1 tablespoon Soy Sauce or Tamari (for gluten-free): Adds umami and depth of flavor to the tofu. Tamari is a gluten-free alternative to soy sauce.
- 1 teaspoon Ground Ginger: Enhances the warmth and spice profile of the tofu and complements the curry flavors.
- 1/2 teaspoon Garlic Powder: Adds a subtle garlic note to the tofu, creating a well-rounded flavor base.
- For the Curry Base:
- 1 tablespoon Olive Oil or Coconut Oil: For sautéing the aromatic vegetables that form the base of the curry.
- 1 large Yellow Onion: Diced. The aromatic foundation of many curries, providing sweetness and depth.
- 3 cloves Garlic: Minced. Essential for flavor, garlic adds pungency and complexity to the curry.
- 1 inch Ginger: Freshly grated. Fresh ginger is preferred for its vibrant and zesty flavor, a cornerstone of Jamaican cuisine.
- 1 Scotch Bonnet Pepper or Habanero Pepper: Finely chopped (seeds removed for milder heat, or leave seeds in for authentic Jamaican heat). Scotch bonnet peppers are traditional in Jamaican cooking and offer a unique fruity heat. Habanero is a good substitute if Scotch bonnet is unavailable. Handle peppers with caution and consider wearing gloves. Wash hands thoroughly after handling.
- 2 tablespoons Jamaican Curry Powder: The star of the show! Jamaican curry powder is distinct from Indian curry powder, often containing allspice and thyme, giving it a unique Caribbean flavor profile. Look for authentic Jamaican curry powder for the best results.
- 1 teaspoon Dried Thyme: Another key spice in Jamaican cuisine, thyme adds an earthy and slightly minty note that complements the curry powder beautifully.
- 1/2 teaspoon Ground Allspice: A warm and aromatic spice that is crucial to the characteristic flavor of Jamaican curry. Allspice adds depth and complexity.
- 1/2 teaspoon Ground Turmeric: Adds warmth, earthy notes, and vibrant color to the curry. Turmeric also boasts anti-inflammatory properties.
- 1/4 teaspoon Cayenne Pepper (optional): For an extra kick of heat, if you prefer a spicier curry. Omit if you are sensitive to spice or are using a very hot Scotch bonnet.
- 1 (13.5 oz) can Full-Fat Coconut Milk: Creates the creamy and rich base of the curry. Full-fat coconut milk is recommended for the best flavor and texture, but light coconut milk can be used for a lower-fat option.
- 1 cup Vegetable Broth: Adds liquid and depth of flavor to the curry sauce. Low-sodium vegetable broth is recommended to control the salt content.
- For the Vegetables:
- 1 large Red Bell Pepper: Diced. Bell peppers add sweetness, color, and a slight crunch to the curry. Red bell peppers are sweeter than green bell peppers and add a vibrant color.
- 1 large Yellow Bell Pepper: Diced. Adds another layer of sweetness and color. The combination of red and yellow bell peppers makes the dish visually appealing.
- 2 medium Potatoes: Peeled and cubed into ½-inch pieces (Yukon Gold or Red Potatoes work well). Potatoes add heartiness and absorb the flavorful curry sauce. Yukon Gold potatoes are creamy and hold their shape well, while red potatoes have a slightly waxy texture and are also great in curries.
- 2 medium Carrots: Peeled and sliced into rounds or diced. Carrots add sweetness and a subtle earthy flavor, as well as vibrant color.
- 1 cup Green Beans: Trimmed and halved or left whole. Green beans add a fresh, slightly grassy flavor and a pleasant snap of texture. Add them towards the end of cooking to maintain their vibrant green color and crispness.
- To Finish and Serve:
- Fresh Cilantro: Chopped, for garnish. Fresh cilantro adds a bright, herbaceous note and a pop of freshness.
- Lime wedges: For serving. A squeeze of fresh lime juice brightens the flavors and adds a touch of acidity to balance the richness of the curry.
- Salt and Black Pepper: To taste. Essential for seasoning and enhancing all the flavors.
Instructions
- Prepare the Tofu: Begin by pressing the tofu to remove excess water. Wrap the block of extra-firm tofu in several layers of paper towels or a clean kitchen towel. Place it on a plate and weigh it down with something heavy, like a stack of books or a cast iron skillet. Press for at least 30 minutes, or up to an hour for even drier tofu. This step is crucial for achieving a firm and slightly chewy texture that will absorb the flavors of the marinade and curry sauce.
- Cube and Marinate the Tofu (Optional but Recommended): Once pressed, cut the tofu into bite-sized cubes, about ¾-inch to 1-inch in size. In a medium bowl, toss the tofu cubes with soy sauce (or tamari), ground ginger, and garlic powder. Gently mix to ensure the tofu is evenly coated. While marinating is optional, allowing the tofu to sit for at least 15-20 minutes will significantly enhance its flavor and texture. For a deeper flavor, you can marinate the tofu for up to an hour in the refrigerator.
- Sauté the Tofu: Heat 2 tablespoons of olive oil or coconut oil in a large skillet or Dutch oven over medium-high heat. Add the marinated tofu cubes in a single layer, being careful not to overcrowd the pan. Sauté the tofu for about 5-7 minutes per side, or until golden brown and slightly crispy on all sides. Sautéing the tofu before adding it to the curry helps to create a pleasant texture and prevents it from becoming mushy. Remove the sautéed tofu from the skillet and set aside.
- Sauté the Aromatics: In the same skillet, add another tablespoon of olive oil or coconut oil if needed. Reduce the heat to medium. Add the diced onion and sauté for 5-7 minutes, or until softened and translucent. Stir occasionally to prevent sticking. Next, add the minced garlic and grated ginger to the skillet and sauté for another 1-2 minutes, until fragrant. Be careful not to burn the garlic.
- Add the Spices: Stir in the Jamaican curry powder, dried thyme, ground allspice, ground turmeric, and cayenne pepper (if using). Cook the spices for 1 minute, stirring constantly, until fragrant. This process, known as “blooming” the spices, helps to release their full aroma and flavor.
- Build the Curry Sauce: Pour in the coconut milk and vegetable broth into the skillet. Stir well to combine all the spices and aromatics into the liquid. Bring the mixture to a simmer, then reduce the heat to low and let it simmer for 5 minutes, allowing the flavors to meld together and the sauce to slightly thicken.
- Add the Vegetables: Add the cubed potatoes and sliced carrots to the simmering curry sauce. Stir to ensure they are submerged in the liquid. Cover the skillet and simmer for 15-20 minutes, or until the potatoes and carrots are almost tender. The cooking time will depend on the size of the vegetable cubes.
- Incorporate Bell Peppers and Tofu: Add the diced red and yellow bell peppers and the sautéed tofu to the skillet. Stir gently to combine them with the curry sauce and vegetables. Continue to simmer, covered, for another 5-7 minutes, or until the bell peppers are tender-crisp and the tofu is heated through.
- Add Green Beans and Finish: Stir in the green beans and cook for a final 3-5 minutes, or until they are bright green and tender-crisp. Avoid overcooking the green beans to maintain their vibrant color and texture.
- Season and Serve: Season the curry with salt and black pepper to taste. Stir in a squeeze of fresh lime juice to brighten the flavors. Garnish with freshly chopped cilantro. Serve hot over rice, quinoa, or with roti bread.
Nutrition
- Serving Size: one normal portion
- Calories: 350-400
- Fat: 20-25 grams
- Carbohydrates: 30-35 grams
- Fiber: 5-7 grams
- Protein: 12-15 grams