Pumpkin & Tofu Curry

Vegetarian & Low FODMAP · Instant Pot

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Ingredients

  • 800g firm tofu, pressed and cubed
  • 1.2 kg pumpkin, peeled and cubed
  • 2 red capsicums, diced
  • 2 cups baby spinach
  • 800ml coconut cream (2 cans)
  • 1 cup low FODMAP vegetable stock
  • 3 tbsp garlic-infused oil
  • 2 tbsp ginger, finely grated
  • 2 tbsp curry powder
  • 1 tbsp ground turmeric
  • 1 tbsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp chilli flakes (optional)
  • Salt to taste
  • Juice of 2 limes
  • Fresh coriander for serving

Makes 8–10 serves

Method

  1. Press tofu — wrap in clean tea towel, press for 15 minutes. Cut into 2cm cubes.
  2. Sauté tofu — set Instant Pot to Sauté mode. Add 1 tbsp garlic-infused oil. Brown tofu cubes on all sides (6–8 minutes). Remove and set aside.
  3. Make curry base — add remaining oil to pot. Add grated ginger and all spices. Stir for 30 seconds until fragrant.
  4. Add liquids — add coconut cream and vegetable stock. Stir well, scraping any stuck bits from bottom.
  5. Add vegetables — add pumpkin and red capsicum. Stir to coat in curry sauce.
  6. Pressure cook — seal lid, set to Sealing. Cook on High Pressure for 4 minutes.
  7. Quick release — carefully quick release pressure.
  8. Finish — add tofu back in. Add spinach and stir until wilted. Add lime juice. Taste and adjust seasoning.
  9. Cool and portion — let cool completely before portioning into containers.

Portioning & Storage

Cool

Let sit ~15 minutes. Don’t leave out longer than 2 hours total.

Portion

8–10 serves into individual airtight containers.

Fridge

3–4 containers for the week. Use within 4 days.

Freeze

Remaining serves. Good for up to 3 months.

Reheating

From the fridge:
Microwave curry 3 minutes, stir halfway. Microwave rice 90 seconds.

From frozen:
Thaw overnight in the fridge if you can. Otherwise microwave from frozen — 5–6 minutes, stir halfway.

On the stove:
Low heat, stir occasionally until heated through. 5–8 minutes.

Serve with microwave rice pouches — check they’re plain white rice, no seasonings with hidden FODMAP ingredients.

Serving Ideas

  • Steamed jasmine or basmati rice
  • Squeeze of fresh lime
  • Handful of fresh coriander
  • Lime wedges on the side
  • Sprinkle of toasted coconut flakes
  • Dash of chilli flakes for extra heat

Low FODMAP Notes

  • Check curry powder labels — avoid onion/garlic powder
  • Garlic-infused oil is safe — FODMAPs are water-soluble, not oil-soluble
  • Ginger is low FODMAP safe in these quantities
  • Coconut cream is safe in moderate portions
  • Butternut pumpkin is low FODMAP up to ¾ cup per serve