Broccoli Tofu Kofta in Creamy Kale-Cashew Green Curry
Culinary Medicine Wisdom: The Power of Broccoli & Tofu
Broccoli, often called a cruciferous powerhouse, contains sulforaphane—an anti-inflammatory compound that supports detoxification and cellular health. Studies show that regular broccoli intake may help lower oxidative stress and support brain function.
Tofu, a complete plant protein rich in isoflavones, can support hormone balance and heart health. When paired with vibrant spices like cumin, coriander, and turmeric, the dish transforms into an anti-inflammatory, protein-packed meal.
Ayurvedic Insight: This dish harmonizes all three doshas—light and crunchy broccoli balances Kapha, warming spices stimulate Vata, and the cooling coconut milk soothes Pitta.
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Finding Joy in the Kitchen
The kitchen is more than a place to cook; it’s a space for creativity and nourishment. As Julia Child once said, “You don’t have to cook fancy or complicated masterpieces—just good food from fresh ingredients.”
Cooking with intention and vibrant ingredients helps us build a deeper connection to our well-being. With every spice, every simmer, and every swirl of sauce, we create something nourishing for both body and soul.
So, roll up your sleeves and explore the artistry of flavors—because healing starts in the kitchen.
What is Kofta?
Kofta is a spiced, ground mixture traditionally made with meat, but it has evolved into many plant-based variations using vegetables, tofu, lentils, or chickpeas. The word “kofta” comes from the Persian kūfta, meaning “to grind,” referencing the finely mashed texture of its ingredients. Kofta is enjoyed across Middle Eastern, Indian, and Mediterranean cuisines, often shaped into balls, patties, or kebabs and cooked by frying, baking, or simmering in flavorful sauces.
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Kofta is a Versitile Option
Whether served in a rich curry or grilled on skewers, kofta is a versatile and deeply satisfying dish, bringing together bold spices and nourishing ingredients. I hope you try this Crispy Broccoli Tofu Kofta in a creamy Kale-Cashew Green Curry. We made it with Perfect for a cozy dinner that’s packed with protein, greens, and Ayurvedic healing spices.
Cashews are wonderful, dairy-free cooking!
When soaked and blended, these nutrient-rich nuts transform into a silky, luscious base for sauces, soups, and desserts—without the need for cream or cheese. Packed with healthy fats, magnesium, and plant-based protein, cashews create that rich, velvety texture perfect for curries, pasta sauces, and even vegan cheesecake. Their mild flavor makes them incredibly versatile, absorbing spices and seasonings beautifully. Whether you’re making a cashew-based alfredo, a creamy soup, or a plant-powered green curry, this little nut is the secret to next-level vegan indulgence
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
Creamy, rich, and completely plant-based. This kale-cashew green curry with broccoli tofu kofta is packed with flavor, protein, and Ayurvedic goodness. Save this recipe for a nourishing and comforting meal. #VeganComfortFood #DairyFreeCreamy #HealthyEating
Ingredients
Scale
For the Kofta:
1/2 cup broccoli, finely chopped
1/2 cup firm tofu, crumbled or grated
1 cup mashed potatoes
1 tbsp hemp seeds
1/4 cup chickpea flour or cornstarch
1/4 cup fresh cilantro, chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon garam masala
1 tsp lemon juice
1 tsp grated ginger
1 tsp avocado oil (for pan-frying optional – can air fry.
For the Kale-Cashew Green Curry Sauce:
1 cup kale, chopped
1/2 cup raw cashews (soaked for 2 hours)
1 cup plant milk
1/2 cup vegetable broth
1 teaspoon grated ginger
1 tablespoon lime juice
1 teaspoon coconut sugar (optional)
1 teaspoon ground cumin
1 teaspoon coriander powder
1/2 teaspoon turmeric
Instructions
1. Prepare the Kofta: In a bowl, mix all the kofta ingredients until a soft dough forms. Shape into small balls.
2. Heat avocado oil in a pan over medium heat and gently fry the kofta until golden brown. Set aside. Optional, can place into air fryer for 25-30 min at 350F.
3. Make the Green Curry Sauce: Blend kale, soaked cashews, plant milk (we used @koatjiofficial) and vegetable broth until smooth.Add cumin, coriander, turmeric, and go for a few seconds.
4. Pour in the blended kale-cashew mixture, add lime juice and coconut sugar, and simmer for 5 minutes.
5. Add the kofta into the sauce and let it cook for another 5 minutes. We added some steamed broccoli to it too.
6. Serve warm with jasmine rice or quinoa. Don’t forget flatbread to pull up all the sauces.
Nutrition
Serving Size:1 cup
Click on the image to grab the ingredients from Instacart from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.
Also, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
Learning about Plant-Based Eating
Having the right resources to learn about plant-based vegan principles is important for everyone.
These books are some of my tried-and-true resources that I have repeatedly referred to over the years. Let me know if you pick any of them up and what you learn.
Earn CME
This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info
The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP
Join me in community!
Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
Let’s create a better world for female physicians through intentional, mindful living.
Thanks for checking out this week’s post to the end!
If you make this, tag me on social media at @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later to your favorite place. I like using PINTEREST, but you could also clip it elsewhere.
Dr. Siri Chand
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May your life be nourished and vital!
*Please note as an affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.
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