I created this Curried Pumpfu Stirfry recipe as a satisfying comfort food-like plant-based recipe that is both tasty and heart healthy. Thanks to the blend of spices and creamy, dairy-free yogurt, this stir fy is very similar to a delicious curry from a Thai restaurant, minus all the fat and calories!
This curry is excellent as a main dish and can be accompanied by a simple, fresh salad. If you’re cooking dinner for someone special or entertaining with a dinner party, this healthy curry is the perfect entrée to serve along with my sweet, tangy and creamy Lemon Pudding Parfaits, a deceptively healthy plant-based dessert recipe!
This is an easy recipe for a quick weeknight dinner. Learn the easiest way to cook a heart-healthy recipe fast, using lots of veggies and a soy-free tofu alternative called “Pumfu”, made with, you guessed it, pumpkin seeds!
If you want to substitute regular tofu for the Pumfu that works too, although the Pumpfu keeps this as a soy-free vegan recipe that is both delicious and nourishing.
Let’s take a closer look at the other ingredients in this Heart-Healthy Curried Pumpfu Stirfry. If you’re wondering what type of onion is best for use in this type of recipe, I would recommend a firm white onion. Though distinct, they have a mild taste that offsets the rich spices perfectly. Two cups of mushrooms are added to this curry for that delectable earthy flavor and tender texture cooked mushrooms add to any great healthy recipe. You can use white mushrooms, portobello mushrooms, button mushrooms, whichever type of mushrooms you like!
I love a creamy, dreamy curry all year round, with heirloom carrots and cabbage being especially delightful this time of year. Why? Because they are in season now (though still widely available and tasty all-year round!) and they add an incredible texture that can sometimes be absent from other homemade vegan curries. While the broccoli and cabbage cook to make them tender enough to eat in a hot dish, they are not cooked long enough to lose their beautiful crunch.
Besides being incredibly tasty, this easy vegan recipe is also healthy! With each serving, you’ll enjoy a wallop of vitamins, minerals and antioxidants that are good for our hearts and overall wellbeing. The cultured dairy-free yogurt provides gut-healthy probiotics, while the Pumpfu is an excellent source of protein. Nourishment and flavor in every bite? Yes please!
Be sure to keep scrolling below the recipe instructions to check out some of my helpful tips and facts related to this Heart-Healthy Curried Pumpfu Stirfry recipe!Print
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic minced
- ½ teaspoon sea salt, or to taste
- 2 cups sliced mushrooms
- 1 teaspoon curry powder, or to taste
- ½ teaspoon turmeric
- 3 heirloom carrots, peeled and sliced
- 1 container CocoJune Organic cultured coconut yogurt
- 1 8-oz. pack Pumfu pumpkin seed tofu, cubed
- ¼ small head green cabbage, chopped
- 2–3 cups broccoli spears
- Heat the olive oil over medium heat. Add the onions and garlic. A pinch of the salt helps the onions to soften.
- Cook and stir for 3 to 5 minutes, or until the onions have softened.
- Add the sliced mushrooms, curry powder, remaining sea salt and turmeric.
- Cook and stir for a few minutes, then cover for a few more minutes. Uncover and add carrots and the coconut yogurt. Stir and cover, cooking for another minute.
- Add the cabbage, pumpfu and broccoli. Cover and cook for another 5 minutes, or until the broccoli is tender but still bright green.
- Serve hot, over cooked quinoa or rice.
- You can add more or less of the curry powder and turmeric per your taste, although they are antioxidant powerhouses, so definitely recommended for this reason as well as the flavor and aroma they impart.
- We all know that chopped onions = fresh tears, right? Onions release an enzyme when chopped that cause our eyes to water. The majority of the enzymes are concentrated in the root of the onion,
- If you can’t find Pumfu and want to keep this a soy-free recipe, sub in your favorite bean, like chickpeas or kidney beans. Those with a soy allergy may be sensitive to legumes too, so keep that in mind if preparing this dish for someone with a soy intolerance.
- The cultured coconut yogurt can be substituted for another dairy-free yogurt if you prefer. I recommend CocoJune Organic cultured coconut yogurt due to its tangy taste, rich texture and health properties, but really any plant-based yogurt can be used to achieve the rich and creamy texture of this vegan curry.
- You can give this curry a bit of heat and extra antioxidants by adding diced chilies and fresh ginger if desired.
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