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Tofu Vindaloo 🍲

Cast Iron Keto
by
Updated:
3 Comments
5 from 6 votes

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This Tofu Vindaloo with cauliflower rice is a culinary trifecta - it's vegan, vegetarian, and keto-friendly all at once. Originating from Goa, this dish masterfully combines spicy flavors with tender tofu and satisfying cauliflower rice, all while keeping the carb count low. It makes for an ideal vegan dinner that fits perfectly into a keto diet.

keto vegan tofu vindaloo in a bowl, skillet with leftovers and a bottle of vindaloo simmer sauce in the background

This Keto Vegan Tofu Vindaloo recipe is sponsored by Maya Kaimal. Thank you for supporting the brands that make delicious Cast Iron Keto recipes EPIC.

Maya Kaimal also has many other simmer sauces besides this vegan vindaloo. Not all are dairy-free, but they are indeed fit for a low-carb diet.

  • Tikka Masala
  • Kashmiri
  • Butter Masala
  • Goan Coconut
  • Jalfrezi Curry
  • Madras (see our post for Curry in a Hurry using the Madras sauce!)

If you can't find Maya Kaimal at your grocery store, you can use this handy product locator to find their products near you!

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Preparation and cooking overview

To simplify this recipe, we used Maya Kaimal's Vegan Vindaloo Simmer Sauce, one of our favorite brands. The preparation involves sautéing the tofu and vegetables and then letting them simmer in the flavorful sauce. We then prepare a side of cilantro cauliflower rice to pair with the spicy vindaloo. The best part? You can create this delightful dish in just 55 minutes, which makes it an accessible meal for any day of the week.

Chef's note

If you're in the mood for some extra heat, throw in more jalapeños into the curry or maybe a sprinkle of chipotle. Want something with a tangy zing? A splash of fresh lemon juice over the vindaloo right before serving will do the trick.

  • Prep Time: 30 minutes
  • Cooking Time: 25 minutes
  • Total Time: 55 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

For more inspiration check out our Vegan recipe.

🍲 Ingredients for this tofu vindaloo recipe

Here's a list of all the ingredients we'll need to make this spicy tofu vindaloo recipe:

  • 3 tablespoons neutral oil (avocado, refined coconut, or algae)
  • 1 (14-ounce) package of extra-firm tofu (drained, pressed, and cut into 1" cubes)
  • 1 cup green beans
  • 1 cup cauliflower florets
  • 1 red bell pepper, chopped
  • 1 jar Maya Kaimal Vegan Vindaloo Simmer Sauce

Spiced cilantro cauliflower rice

  • 1 (12-ounce) bag of frozen cauliflower rice
  • 2 tablespoons avocado oil
  • ¼ cup minced cilantro
  • ½ teaspoon garam masala
  • 1 jalapeño, diced

Ingredient substitutions

Looking to tailor the ingredients to your liking or dietary needs? Here are some keto-friendly alternatives you can consider:

  • Green beans: Feel free to substitute the green beans with zucchini or asparagus. Both are low in carbs and high in nutritional value.
  • Garam masala: If you can't find ready-made garam masala at your local store, you can easily make your own at home. Simply combine ground cumin, coriander, and a dash of allspice.

Additional ingredients

Looking to make this tasty dish even more special? You can explore these optional extras to give it your unique twist:

  • Cashews: Toss in a handful of crushed cashews for extra crunch before serving.
  • Coconut cream: To make the vindaloo sauce even creamier, stir in a few tablespoons of coconut cream. Make sure it's unsweetened to keep things keto!
  • Fresh lime juice: Squeeze some fresh lemon juice over your cooked dish for a tangy note.

Cooking tools required

To make this low carb tofu recipe, you'll need the following tools:

  • Knife
  • Tofu press
  • Cutting board
  • 10.5″ cast-iron skillet
  • Spatula
  • Serving dish

Tools substitute options

  • Tofu press: Tofu presses are available at reasonable prices, but if you're not looking to buy one, there's an easy solution. Simply use what you have at home, like a cooling rack or a kitchen towel, to create a makeshift press that can soak up the moisture from the tofu.
  • Cast-iron skillet: If you don't have a cast-iron skillet, any large pan that can fit all the ingredients will do just fine.
overhead shot of keto vegan tofu vindaloo in a skillet

How to make Tofu Vindaloo: step-by-step guide

Cooking methods

  • Sautéing

Preparation steps

  1. Gather all the ingredients. 
  2. Wash and dry the green beans, cauliflower, and red bell pepper. Then, cut them into bite-sized pieces.
  3. Dice up a jalapeño and mince some fresh cilantro.

Cooking instructions

Press the tofu

  1. Drain the excess water from the tofu with a tofu or makeshift press.
  2. For a makeshift press, place the tofu on a cooling rack over a sheet pan. Place another sheet pan over the tofu and put a heavy Dutch oven or any other heavy object on top.
  3. Leave it be for 30 minutes or so, and chop the tofu into 1" cubes. 

Prepare the cilantro cauliflower rice

  1. Heat 2 tablespoons of avocado oil in a 10.5" cast-iron skillet over medium heat.
  2. Add the garam masala and diced jalapeño, and let them sizzle for a minute.
  3. Next, add the cauliflower rice and cook for 5 minutes until the liquid evaporates and the "rice" is fluffy.
  4. Finally, stir in the cilantro and transfer the mixture into a serving dish.

Cook the keto tofu curry

  1. Add 3 tablespoons of avocado oil to the skillet over medium-high heat.
  2. Sear the tofu cubes until golden, approximately 3-4 minutes per side.
  3. Toss the chopped red bell pepper, green beans, and cauliflower florets. Cook for an additional 5 minutes.
  4. Carefully pour the vegan vindaloo simmer sauce and let everything cook for another 5 minutes.
  5. Once cooked, turn off the heat and serve the curry immediately with warm cauliflower rice.

Chef's pro tip

Ensure to heat the oil well before putting the tofu in the pan. If the oil isn't hot enough, the tofu might stick, and that could make everything harder to cook. Also, don't forget to press the tofu for about thirty minutes to remove any extra water. This helps the tofu turn golden and soft, perfect for soaking up all the tasty sauce.

What to serve with tofu vindaloo?

The best match for tofu vindaloo is fluffy cauliflower rice, a phenomenal alternative to regular rice. But if you want a change, you can pair it with a few keto-friendly options:

  • Keto Naan: Make this low-carb version of the classic Indian bread to sop up that flavorful vindaloo sauce.
  • Cucumber raita: This refreshing yogurt-based Indian dish is an excellent contrast to the heat of vindaloo.
  • Keto Arugula Salad: The fresh, crisp greens complement the rich vindaloo, and the balsamic vinaigrette adds a tangy touch that balances the flavors.
  • Keto-friendly mango lassi: This classic Indian beverage, made with unsweetened almond milk, provides a sweet end to your spicy meal.

How to make it healthier

  • Choose organic: If it fits your budget, choose organic tofu and fresh vegetables.
  • Lower sodium content: Use a low-sodium vindaloo simmer sauce to control the salt content, or you can even make your own from scratch.
  • Add more veggies: Don't just stick to green beans, cauliflower, and bell pepper. Add more non-starchy veggies like spinach or mushrooms to boost the dish's nutritional value.

Time-saving tips

  • Use frozen cauliflower rice: Purchase pre-riced frozen cauliflower at most grocery stores. Just cook it directly in the skillet; no need to thaw it first.
  • Food processor: If you can't find pre-riced cauliflower, a food processor can turn a whole cauliflower head into rice in just a few seconds.

What can I prepare ahead of time?

  • Pressed tofu: Press your tofu hours before you need it or even the night before. Simply keep it stored in the refrigerator until you're ready to use it.
  • Cauliflower rice: Prepare the cauliflower rice beforehand. Store the rice in an airtight container, and when your vindaloo is ready, reheat it to serve it warm.

Storage and reheating instructions

Storage instructions

  • Refrigerator: Separate your tofu vindaloo and cauliflower rice into two different containers. Refrigerate them, and they will remain fresh for 3-4 days.

Reheating instructions

  • Microwave: Transfer the meal to a microwave-safe dish, cover it lightly, and heat for 2 minutes on high. Stir it halfway through to ensure even heating. If it's still cool, continue heating in 30-second intervals until hot.
  • Stove: Heat a pan over medium heat and add the tofu vindaloo, stirring occasionally until heated through. This will take around 5-7 minutes. Heat the cauliflower rice for only 3-5 minutes, following the same steps.

Recipe wrap-up and conclusion

Our Tofu Vindaloo is a vibrant way to bring the rich scents and flavors of Indian cuisine right to your dining table. Packed with spicy tofu and a hearty sauce, this isn't just food—it's a celebration of both keto, vegan, and vegetarian cooking. What's even more appealing about this recipe is how simple it is to prepare. Whether you're a novice in the kitchen or an experienced chef, you'll find the steps easy to follow.

So, grab your apron, tie it up, and get ready to impress your family and friends with your cooking prowess. In less than an hour, you'll be dishing out a meal that tastes as wonderful as it looks and nourishes as much as it delights. Enjoy!

Frequently asked questions

Yes! Tofu can be included in a keto diet. It contains about 1.6g net carbs per 100g serving. When choosing tofu, opt for sprouted and organic varieties. 

Certainly! You can use various options such as green beans, cauliflower, broccoli, bell peppers, hot peppers, asparagus, onion, tomatoes, turnip, and zucchini. Feel free to use your preferred vegetables!

If your cauliflower rice turns out mushy, it may have cooked too long. To avoid this, sauté the cauliflower rice over medium-high heat until it becomes tender, which usually takes 3 to 5 minutes. Also, squeeze out excess moisture before cooking. 

This dish is best served fresh, as freezing can affect the texture of the tofu and cauliflower rice upon thawing and reheating. 

If your curry becomes too thick, add a bit of vegetable broth or ¼ cup of water to thin it out. Start by adding a small amount, like a tablespoon or two, and thoroughly stir it. Gradually add more liquid until you reach your desired consistency.

To prevent your tofu from falling apart, handle it gently while cooking. Also, drain the tofu well to remove excess moisture, as the water makes it prone to crumbling.

📖 Recipe

keto vegan tofu vindaloo in a bowl, skillet with leftovers and a bottle of vindaloo simmer sauce in the background

Keto Vegan Tofu Vindaloo

This Keto Vegan Tofu Vindaloo is an easy weeknight dinner option that’s packed full of flavor. Made in partnership with our friends over at Maya Kaimal, their simmer sauces are the bomb!
5 from 6 votes
Print Rate Pin Recipe
Course: Main Course
Cuisine: Indian
Keyword: keto, vegan, vegetarian
Prep Time: 30 minutes
Cook Time: 25 minutes
Total Time: 55 minutes
Servings: 4
Calories: 399kcal

Ingredients

  • 3 tablespoons neutral oil algae, refined coconut, or avocado
  • 1 14 oz package extra-firm tofu, drained pressed and cut into 1” cubes
  • 1 cup green beans
  • 1 cup cauliflower florets
  • 1 red bell pepper chopped
  • 1 jar Maya Kaimal Vegan Vindaloo Simmer Sauce

Spiced Cilantro Cauliflower Rice

  • 1 12oz bag frozen cauliflower rice
  • 2 tablespoons neutral oil same as above
  • ¼ cup minced cilantro
  • ½ teaspoon garam masala
  • 1 jalapeno diced
US Customary - Metric

Instructions

Press the tofu

  • Drain the excess water out from the tofu with a tofu press or a makeshift press.
  • For a makeshift press, place the tofu on a cooling rack over a sheet pan. Place another sheet pan over the tofu and put a heavy Dutch oven or any other heavy object on top.
  • Leave it be for 30 minutes or so, and chop the tofu into 1" cubes. 

Prepare the cilantro cauliflower rice

  • Heat 2 tablespoons of avocado oil in a 10.5" cast-iron skillet over medium heat.
  • Add the garam masala and diced jalapeño, and let them sizzle for a minute.
  • Next, add the cauliflower rice and cook for 5 minutes until the liquid evaporates and the "rice" is fluffy.
  • Finally, stir in the cilantro and transfer the mixture into a serving dish.

Prepare the keto tofu curry

  • Add 3 tablespoons of avocado oil to the skillet over medium-high heat.
  • Sear the tofu cubes until golden, approximately 3-4 minutes per side.
  • Toss the chopped red bell pepper, green beans, and cauliflower florets. Cook for an additional 5 minutes.
  • Carefully pour the vegan vindaloo simmer sauce and let everything cook for another 5 minutes.
  • Once cooked, turn off the heat and serve the curry immediately with warm cauliflower rice.

Nutrition

Nutrition Facts
Keto Vegan Tofu Vindaloo
Amount Per Serving
Calories 399 Calories from Fat 293
% Daily Value*
Fat 32.6g50%
Carbohydrates 17.6g6%
Fiber 6.8g28%
Protein 21.3g43%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Reader Interactions

Comments

  1. Judy says

    What’s a sub for the jarred sauce? Are there recipes for it?

    Thank you

    Reply

    • Cast Iron Keto says

      Hi Judy, we don't have a recipe for Vindaloo sauce, this is a Keto one from another site. Hope this helps!

      Reply

      • Judy says

        Thanks so much!

        Reply
5 from 6 votes (6 ratings without comment)

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