Tofu Katsu Curry

Crispy panko-coated tofu served with a homemade katsu-inspired curry sauce, brown basmati rice and tender broccoli. A satisfying plant-based meal that provides slow-release carbohydrates and protein, making it an ideal choice before a long endurance session.

• Prep time: 20 minutes (plus marinating time)

• Cook time: 25–30 minutes

• Servings: 2

  
  

Ingredients

Golden Marinated Tofu

• 300g extra firm tofu

• 2 cloves garlic, finely grated

• 1 tbsp soy sauce

• 1 tsp Dijon mustard

• Freshly ground black pepper

Crispy Coating

• 2 tbsp cornflour

• ½ tsp sea salt

• 50ml unsweetened soy milk (or oat milk)

• 75–100g panko breadcrumbs

• 3tbspn cold pressed rapeseed oil (plus a little extra if required)

Katsu Spice Blend

• 1 tsp ground turmeric

• 1 tsp ground coriander

• 1 tsp ground cumin

• ½ tsp garam masala

• ½ tsp smoked paprika

• ¼ tsp freshly ground black pepper

Curry Sauce

• 3 tbsp rapeseed oil

• 1 medium onion, finely diced

• 2 garlic cloves, crushed

• 1 tbsp fresh ginger, grated

• 2 medium carrots, diced

• ½ bird's eye chilli, finely chopped (optional)

• Katsu Spice Blend

• 200ml light coconut milk (1/2 a tin)

• 200ml vegetable stock (or reserved broccoli cooking water)

• 1 tbsp soy sauce

• 1 tsp Dijon mustard

• 1 tsp apple cider vinegar

• 1 tsp white miso paste (optional but recommended)

• Freshly ground black pepper

To Serve

• 150g dry brown basmati rice

• Steamed broccoli

• Fresh coriander (optional)

• Sea salt and freshly ground black pepper

Method

1. Marinate the tofu

Press the tofu for around 20–30 minutes to remove excess moisture.

Cut into 4 large rectangles.

Mix together:

• grated garlic

• soy sauce

• Dijon mustard

• freshly ground black pepper

Coat the tofu evenly.

Cover and refrigerate for at least 30 minutes.

For the best flavour, marinate for 2–4 hours, or overnight if preparing ahead.

2. Bread the tofu

Mix the cornflour and sea salt together.

When ready to cook:

1. Lightly coat each piece in the seasoned cornflour.

2. Dip into the plant milk.

3. Coat thoroughly with the panko breadcrumbs.

Leave the coated tofu to rest for 5 minutes before frying.

3. Cook the tofu

Heat the rapeseed oil in a large non-stick frying pan over a medium heat.

Cook for 4–5 minutes per side until golden and crisp.

Avoid turning too often.

Transfer to a plate and allow the tofu to rest for 2–3 minutes before slicing into strips.

4. Prepare the curry sauce

Heat the olive oil in a saucepan.

Cook the onion for around 5 minutes until softened.

Add:

• garlic

• ginger

• bird's eye chilli (if using)

Cook for another minute.

Add the Katsu Spice Blend and stir continuously for around one minute until fragrant.

5. Build the sauce

Add:

• carrots

• vegetable stock

• coconut milk

• soy sauce

• Dijon mustard

• apple cider vinegar

Bring to a gentle simmer.

Cook for around 15 minutes until the carrots are soft.

Blend until smooth using a hand blender.

Return the sauce to the pan and stir in the white miso paste if using.

Season to taste with sea salt and freshly ground black pepper.

6. Serve

Cook the brown basmati rice according to the packet instructions.

Steam the broccoli until just tender.

Arrange the rice on one side of the plate.

Place the sliced crispy tofu beside it.

Spoon the curry sauce around and partially over the tofu, leaving some of the crispy coating visible.

Finish with the broccoli, a little fresh coriander if using, and season lightly with sea salt and freshly ground black pepper.

🌱 Plant Splits Tip

Marinating the tofu for several hours—or overnight—develops a deeper flavour. Coating it in panko breadcrumbs creates a crisp, golden crust, while the homemade spice blend gives the curry its warming flavour without relying on commercial curry powders or added sugar.