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Pumpkin wok with curried quinoa tofu and tahini served
A wholesome bowl packed with curried pumpkin, quinoa, and crispy tofu.

Curried Pumpkin & Quinoa Buddha Bowl with Tofu

Author: Flavelo
Recipes Vegetarian & Vegan Main Courses
A true energy spectrum on a plate: the perfect combination of slow-release carbs (quinoa, pumpkin) and quality plant protein (tofu). Curry and coconut milk bring exotic warmth to the dish, while tahini and sesame seeds provide necessary good fats and minerals. This dish proves healthy eating is not sacrifice, but a cavalcade of flavours.
🕒 Prep Time 20 mins
🍳 Cook Time 25 mins
⌛ Total Time 45 mins
🍽️ Servings 2 servings
🔥 Calories 560 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Wok and frying pan
  • Saucepan
  • Small mixing bowls
  • Chopping board

Allergen Information

⚠️ Soya (soy sauce, tofu)
⚠️ Sesame (tahini, sesame seeds)

Instructions

1 ✓

Rinse quinoa with hot water, cook in salted water (approx. 15 minutes), then let rest covered.

Tip: During resting it absorbs remaining moisture so it won't be watery.
2 ✓

Cube the pumpkin, chop onion, grate garlic and ginger.

Tip: Preparation (mise en place) is the secret to fast wok dishes: have everything to hand!
3 ✓

Cube tofu, pat dry, marinate in soy sauce and a little lime mix.

Tip: The drier the tofu surface before marinating, the better it drinks the marinade.
4 ✓

Heat oil in wok, fry onion, then garlic, ginger and spices.

Tip: Don't burn the spices, just 'run them' in the oil.
5 ✓

Add pumpkin, toss, then pour in coconut milk. Cook until soft.

Tip: Coconut milk reduces (thickens) during cooking, concentrating flavours.
6 ✓

In a separate pan fry tofu until crispy in remaining oil.

Tip: Separate frying guarantees texture contrast.
7 ✓

Mix tahini with lime juice. Serve quinoa with the stew, tofu, dressing and seeds.

Tip: Garnish with coriander for fresh citrus scent.

Recipe FAQ

What curry powder should I use?
Madras curry powder is hotter, Garam Masala is sweeter. Choose according to taste, but quality matters!
Can I swap the quinoa?
Yes, it works with rice, millet or bulgur too, but quinoa gives the best protein profile.

Ingredients

  • 150 g Quinoa
  • 200 g Pumpkin (or Butternut squash)
  • 200 g Firm Tofu
  • 1 tbsp Tahini paste
  • 200 ml Coconut milk
  • 1 whole Red onion
  • 2 cloves Garlic
  • 10 g Fresh ginger
  • 2 tsp Curry powder
  • 1 tsp Turmeric
  • 1 whole Lime (juice)
  • 2 sprigs Fresh coriander
  • 1 tbsp Black sesame seeds
  • 2 tbsp Olive oil (divided)
  • 1 tbsp Soy sauce
  • 1 pinch Salt
  • 1 pinch Pepper