Tofu Keema Protein Bowl

Name: Tofu Keema Protein Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 1 block (14 ounces) firm tofu, crumbled; 1 tablespoon vegetable oil; 1 onion, finely chopped; 2 cloves garlic, minced; 1 tablespoon ginger, grated; 1 teaspoon cumin seeds; 1 teaspoon coriander powder; 1 teaspoon garam masala; 1/2 cup peas (fresh or frozen); 1 large tomato, chopped; Salt, to taste; Black pepper, to taste; Fresh cilantro, for garnish; Cooked brown rice; Chopped avocado; Lemon wedges

Highlighted under: Healthy Recipe Ideas

I love creating dishes that are both satisfying and nutritious, and this Tofu Keema Protein Bowl certainly checks both boxes. It's packed with flavor and a great source of plant-based protein, making it perfect for any meal. The combination of spices and tofu creates a deliciously hearty dish that I can enjoy any day of the week. Plus, it's incredibly easy to whip up in under 30 minutes, which is a bonus for my busy schedule!

Created by

Emma Johnson

Last updated on 2026-02-23T14:34:19.525Z

When I first experimented with tofu keema, I aimed to create a dish that would offer the rich spicy flavors I love without the heaviness of traditional meat options. The result was a bowl brimming with fresh vegetables and satisfying protein, all while keeping things plant-based. I quickly learned to adapt the recipe with seasonal vegetables, which truly brought the dish to life.

One detail that enhances this recipe is allowing the spices to bloom in the oil before adding the tofu. This simple step elevates the flavors, providing a warm, inviting aroma that fills the kitchen. Honestly, I can’t get enough of this bowl!

Why You'll Love This Recipe
A flavorful, spicy kick that warms you from the inside out
Loaded with plant-based protein for a filling meal
Quick and simple preparation makes it an ideal weeknight dinner

Perfecting the Tofu Texture

When crumbling the firm tofu, I recommend using your hands for better control over the size. Aim for roughly pea-sized pieces to ensure they absorb the spices effectively during cooking. This technique not only enhances the texture of the keema but also allows for a more satisfying bite. Additionally, if you prefer a firmer texture, you can press the tofu for about 15-20 minutes before crumbling, which removes excess moisture and helps it crisp up during cooking.

Cooking over medium heat is key to getting that perfect balance of caramelization and tenderness when sautéing the aromatics. Watch for the onions to turn golden rather than brown, as burnt bits can introduce bitterness to the dish. If you find that the mixture starts sticking, add a splash of water or a little extra oil to help everything cook evenly while maintaining a pleasant texture.

Flavoring Your Bowl

The blend of spices in this Tofu Keema is where the magic happens. The cumin seeds should be allowed to toast slightly in the oil before adding other ingredients, releasing their essential oils and creating a robust flavor as the foundation of your dish. Adjusting the garam masala can significantly alter the final taste, so feel free to start with a smaller quantity and increase it according to your spice preference.

For a unique twist, consider adding some diced bell peppers or even finely chopped spinach to the mix. These vegetables not only enhance nutritional value but also add color and texture, making the dish visually appealing. Pairing with lemon wedges is crucial—it brightens the flavors and ties all the components together for a fresh finish.

Ingredients

For the Tofu Keema

1 block (14 ounces) firm tofu, crumbled
1 tablespoon vegetable oil
1 onion, finely chopped
2 cloves garlic, minced
1 tablespoon ginger, grated
1 teaspoon cumin seeds
1 teaspoon coriander powder
1 teaspoon garam masala
1/2 cup peas (fresh or frozen)
1 large tomato, chopped
Salt, to taste
Black pepper, to taste
Fresh cilantro, for garnish

For Serving

Cooked brown rice
Chopped avocado
Lemon wedges

Gather all your ingredients and enjoy the cooking experience!

Instructions

Prepare the Tofu

Heat the vegetable oil in a skillet over medium heat. Add the cumin seeds and sauté until fragrant, about 1 minute.

Sauté the Vegetables

Add the onions, garlic, and ginger. Cook until the onions are translucent, about 5 minutes.

Cook the Tofu

Stir in the crumbled tofu, coriander powder, and garam masala. Cook for about 5 minutes until the tofu is heated through.

Add Peas and Tomatoes

Mix in the peas and chopped tomatoes. Season with salt and pepper. Cook for an additional 5 minutes until everything is well combined and heated.

Serve

Serve the tofu keema over a bed of brown rice, topped with chopped avocado and a squeeze of lemon juice. Garnish with fresh cilantro.

Enjoy your flavorful and nutritious meal!

Pro Tips

For extra flavor, try adding a splash of soy sauce or a dash of chili flakes when cooking the tofu.

Storage and Make-Ahead Tips

This Tofu Keema can be made ahead of time and stored in the refrigerator for up to 3 days. To reheat, simply warm it in a skillet over medium heat, stirring occasionally until heated through, about 5-7 minutes. If the mixture appears dry, add a splash of water or some vegetable broth to keep it moist while reheating.

You can also freeze the tofu keema for up to a month. Portion it into freezer-safe containers, allowing it to cool completely before sealing. To enjoy, thaw it overnight in the fridge, then reheat as directed. This makes it a fantastic option for meal prep during busy weeks.

Serving Variations

Beyond brown rice, this Tofu Keema can be served over quinoa or even a bed of leafy greens for a refreshing salad. For those looking to add more crunch, consider topping with roasted nuts or seeds, which not only enhance the dish's nutritional profile but also provide a satisfying texture contrast.

If you're feeling adventurous, serve the keema in lettuce wraps as a low-carb alternative. Simply scoop the tofu mixture into large lettuce leaves and top with avocado and lemon as a delightful hand-held meal. Each bite is packed with flavor and makes for a fun and interactive dining experience!

Questions About Recipes

→ Can I use other proteins instead of tofu?

Yes! You can substitute the tofu with tempeh or even chickpeas for a different texture and flavor.

→ Is this recipe suitable for meal prep?

Absolutely! This bowl keeps well in the refrigerator for a few days, making it great for meal prep.

→ What can I replace if I don't have garam masala?

If you don't have garam masala, a mix of cumin, coriander, and a pinch of cinnamon can work as a substitute.

→ Can I make this vegan?

This recipe is already vegan, so feel free to enjoy it guilt-free!