Recipe description
June 21, 2026
Tofu with leek and curry
Gentle tofu curry with leek to support digestion and fiber diversity.
83%
General Gut Health Match
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We found the following allergens in the recipe ingredients: soy, sulfites, egg, milk, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Leek provides dietary fiber and gentle prebiotic support.
- Curry spices offer polyphenols and aroma that support mindful eating.
- Plant-based protein from tofu with varied plant ingredients supports balanced nutrition.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
2
slice
Leek
1
piece
Curry powder
2
teaspoon
Coconut milk
1
cup
Garlic
2
piece
Onion
1
piece
Vegetable oil
1
tablespoon
Instructions
1
Heat the olive oil in a large pan over medium heat.
2
Slice the leek and add it to the pan, cooking until it becomes soft.
3
Cut the tofu into cubes and add it to the pan, sautéing gently.
4
Sprinkle the curry powder, salt, and black pepper over the tofu and leek, stirring to combine.
5
Pour in the water and bring the mixture to a gentle simmer.
6
Cook for about 10 minutes, allowing the flavors to meld.
7
Serve hot, optionally garnished with fresh herbs.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
22 g
Protein
30 g
Carbohydrates
5 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish vegan?
Yes. It’s plant-based and vegan-friendly as written.
Can I substitute the tofu with another protein?
Yes. Tempeh, chickpeas, or edamame can work; adjust cooking time accordingly.
What part of the leek is used, and how should I prepare it?
Use the white and light-green parts; rinse well, trim the roots, and slice.
Is this gluten-free?
Generally yes, if you use a gluten-free curry powder and read labels.
How long does it take to cook?
About 20–30 minutes from start to finish.
How should I store leftovers?
Cool, then refrigerate in an airtight container for 2–3 days; reheat gently.
How can I adjust the spice level?
Use a milder curry or less powder; add chili to taste.
What other vegetables can I add?
Carrot, bell pepper, spinach, mushrooms, or other sturdy vegetables.
What are the main nutritional benefits?
Protein from tofu, fiber from vegetables, polyphenols from spices, and prebiotic-like nourishment from leeks.
Is it suitable for kids or people with specific diets?
Generally kid-friendly with mild curry; check soy or gluten needs if required.
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