Seasonal Glow High Protein (Printable)

Nutrient-packed dish with seasonal vegetables, legumes, and warming spices for a wholesome, satisfying meal.

# List of ingredients:

→ Protein

01 - 1 cup (7 oz) canned chickpeas, drained and rinsed
02 - 1 cup (7 oz) firm tofu, cubed

→ Vegetables

03 - 1 medium sweet potato, peeled and diced
04 - 1 red bell pepper, chopped
05 - 1 medium zucchini, sliced
06 - 2 cups (2 oz) baby spinach
07 - 1 cup (5.3 oz) cherry tomatoes, halved
08 - 1 medium onion, diced
09 - 2 cloves garlic, minced
10 - 1 inch piece fresh ginger, grated

→ Spices

11 - 1 ½ tsp ground cumin
12 - 1 tsp ground coriander
13 - 1 tsp turmeric
14 - ½ tsp chili powder, adjust to taste
15 - 1 tsp garam masala
16 - ½ tsp black pepper
17 - 1 tsp salt, or to taste

→ Liquids & Others

18 - 1 can (13.5 fl oz) light coconut milk
19 - 1 cup (8 fl oz) vegetable broth
20 - 2 tbsp olive oil
21 - 1 tbsp fresh lemon juice
22 - Fresh cilantro for garnish

# Steps:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and cook for 3 minutes until softened.
02 - Stir in minced garlic and grated ginger; cook for 1 minute until fragrant.
03 - Add diced sweet potato, chopped red bell pepper, and sliced zucchini. Sauté for 5 minutes.
04 - Sprinkle ground cumin, coriander, turmeric, chili powder, and black pepper over vegetables. Stir well to coat evenly.
05 - Add rinsed chickpeas, cubed tofu, halved cherry tomatoes, coconut milk, and vegetable broth. Stir to combine.
06 - Bring mixture to a gentle boil, then reduce heat and simmer uncovered for 20 minutes until sweet potato is tender and curry thickens.
07 - Stir in garam masala, salt, and baby spinach. Cook for 2 minutes until spinach wilts.
08 - Remove from heat and stir in fresh lemon juice.
09 - Dish out hot, garnished with fresh cilantro.

# Expert Advice:

01 -
  • It's filling enough to feel like a real meal, but light enough that you won't need a nap afterward.
  • The curry comes together in under an hour, which means you can actually make this on a weeknight without stress.
  • Every vegetable softens into the coconut broth until they're tender but not mushy, and somehow it tastes even better the next day.
02 -
  • Don't skip rinsing the canned chickpeas, because the liquid they come in can make your curry cloudy and overly salty.
  • Add the garam masala at the very end, after simmering, because heat breaks down its delicate flavor compounds and you want them to shine.
  • Press your tofu gently with a clean towel before cubing it, so it absorbs the curry sauce instead of releasing water and diluting the flavors.
03 -
  • Buy your spices from a store with good turnover so they're fresh and potent, because old spices can taste dusty and flat.
  • Keep fresh cilantro and lemon juice nearby as you cook, because they're your last-minute flavor adjusters if something feels flat or too heavy.

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