Heart-Healthy Curried Pumfu Stir-Fry

Looking for an easy weeknight dinner that uses simple ingredients? Then try this heart-healthy curried pumfu stir-fry! It’s made with coconut yogurt, loads of veggies, and a soy-free tofu alternative: pumpkin seed tofu. Also, the blend of spices like turmeric and curry powder makes this plant-based recipe both tasty and good for you!

This recipe is a bit of a stir-fry as well as a curry. First, it cooks for a relatively short time using cooking and stirring methods, like a regular stir-fry. Like authentic stir-fry recipes, it calls for a bit of oil to cook everything. However, I use two ingredients commonly used in curries, namely turmeric and curry powder. In addition, the use of yogurt gives the dish a creamy texture, much like a curry. Whatever you choose to call it, this flavorful, satisfying vegan dish is a hit with everyone who makes it (and eats it, too)!

WHY WE LOVE THIS RECIPE

• Quick to make. You can have a heart-healthy curried pumfu stir-fry ready in less than 30 minutes. 
• It’s a one-pot meal. From start to finish, you make the entire recipe in one pot. You do have to cook the accompaniment separately. Still, everything else is made in just one pan, which makes cleanup much easier.
• Flavorful. Not only does the curry powder pair so well with the coconut yogurt, but the flavors get even better the next day for leftovers.
• Great on its own. You can serve this heart-healthy curried pumfu stir-fry with rice, quinoa, cauliflower rice, or anything you like. But, if you prefer, eat it on its own!

INGREDIENTS

Here are the ingredients you’ll need for this recipe:

• Pumfu
• Mushrooms
• Carrots
• Yogurt
• Green cabbage
• Broccoli spears
• Onion
• Garlic
• Curry powder
• Turmeric
• Sea salt
• Olive oil

INGREDIENT NOTES

• Pumfu: Made entirely out of pumpkin seeds, pumfu is a meat and tofu alternative with a mild, nutty flavor that has a similar consistency to extra-firm tofu. This soy-free product is high in plant-based protein and fiber. Moreover, it’s rich in antioxidants, healthy fats and has no added sugar or salt.
• Yogurt: This adds a rich, creamy texture that gives the meal serious comfort vibes. I like to use the Cocojune organic cultured coconut yogurt because it’s dairy-free, has a tangy taste, rich texture, and is full of probiotics.
• Onion: I like to use firm, white onions to make this heart-healthy curried pumfu stir-fry. They have a mild taste that offsets the rich spices perfectly.
• Mushrooms: They add a delectable earthy flavor and tender texture to this dish. You can use white mushrooms, portobello mushrooms, button mushrooms, or whichever type you like.
• Carrots: Along with green cabbage, these veggies add incredible texture that can sometimes be absent from other homemade vegan recipes. I love the little orange color pop too!
• Broccoli spears: A spear consists of the floret and the stalk sliced lengthwise. Add the green cabbage and broccoli last to prevent overcooking and loss of their beautiful crunch.

STEP-BY-STEP INSTRUCTIONS

STEP 1: SAUTÉ THE AROMATICS

Cut the pumfu into cubes, roughly 1 inch in size. (Pumfu comes ready to cook, no pressing or waiting is required.) Set aside.

In a large saucepan, heat the olive oil over medium heat. Once the oil is hot but not smoking, add the onions and garlic. Using a wooden spatula, stir and cook until fragrant and the onions soften, around 2 to 3 minutes. Add a pinch of salt to help the onions cook down and brown up a little bit faster. 

STEP 2: COOK MUSHROOMS AND SPICES

Add the sliced mushrooms, sea salt, curry powder, and turmeric. Stir to combine and cook for 2 minutes.

Cover with a lid and let the mushrooms cook down until they start to turn light brown, around 3 minutes. Stir occasionally.

STEP 3: ADD THE VEGETABLES 

Uncover the pan.

Add the sliced carrots and stir to combine. Next, add the coconut yogurt. Stir until evenly combined. Cover with a lid and let the mixture cook for 2 minutes.

Uncover the saucepan. Add the chopped green cabbage, cubed pumfu, and broccoli spears. Stir to mix everything. If it looks dry for any reason, feel free to add a splash of water or vegetable broth. You can even add an extra container of coconut yogurt if you like, for extra creaminess.

Cover with a lid and let the vegetables cook for 3 to 5 minutes.

STEP 4: SERVE AND ENJOY

Once the vegetables have begun to tenderize but still have some crunch, remove the pan from the heat.

Serve the finished stir-fry/curry over a plate of quinoa or your favorite rice. Garnish with freshly chopped cilantro.

Enjoy!

EXPERT TIPS

• Use your favorite veggies. This heart-healthy curried pumfu stir-fry recipe is very adaptable, so feel free to use vegetables that are in season or the ones that you love. When cooking vegetables, as a rule of thumb, veggies should be added in order of hardness. The hardest veggies go in the pan first, and the softest go in last. Most will require between 1 and 5 minutes of cook time.
• Pair it with a salad. This recipe is excellent as a main dish. Pair it with a simple, fresh salad, like an arugula beet salad with fennel.
• Save time with meal prep. Because this recipe comes together quickly, it would be better to peel, chop and slice your veggies in advance.
• Adjust the spiciness to your liking. Add more or less of the curry powder and turmeric per your taste. In addition, you can give this dish a bit of heat and extra antioxidants by adding some diced chilies and fresh ginger.
• Swap the pumfu for beans. If you can’t find pumfu and want to keep this a soy-free recipe, you can use your favorite beans, like chickpeas or kidney beans. However, people with a soy allergy tend to be sensitive to legumes, too, so keep that in mind.

FREQUENTLY ASKED QUESTIONS

Are stir-fries healthy?

They can be! Compared to the restaurant variety, homemade stir-fries are healthier as you have more control over the ingredients. The veggies retain more nutrients because they cook quickly. In fact, since stir-frying requires a tiny amount of oil, the fat content is low. Take-out stir-fries tend to be loaded with sodium and possibly high in refined carbs like white rice and noodles.

What are the healthiest stir-fry noodles?

Whole wheat noodles or authentic soba noodles made from 100% buckwheat flour are packed with complex carbs, protein, fiber, iron, magnesium, and zinc. Veggie noodles are healthy, gluten-free noodle substitutes commonly made from zucchini, spaghetti squash, or butternut squash. Kelp noodles and quinoa noodles are also healthy choices.

What are the disadvantages of stir-frying?

If not done correctly, stir-frying might lead to the food getting burned or unevenly cooked. In addition, the use of seasonings like soy sauce, oyster sauce, hoisin sauce, or teriyaki sauce can increase the sodium content of the dish.

Is frozen stir-fry healthy?

While store-bought frozen stir-fry mixes are easy to throw together for a spur-of-the-moment meal, they can contain high amounts of sodium and additives. A better option would be to buy pre-cut, frozen vegetables free of additives, preservatives, added sugar, or salt. Thaw the frozen veggies and toss them in, along with a protein. Then serve with a grain like rice or noodles.

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TRY THIS! SERVE A HEALTHY DESSERT AT THE END OF THIS MEAL:

First, try my deceptively healthy lemon pudding parfaits recipe that is a super-easy citrusy treat.

Or, try my poached pears recipe, a simple yet decadent and elegant dessert that takes less than 30 minutes to make.

Also fun is my vegan rice pudding recipe, which is creamy, dreamy, and bursting with sweetness with hints of cinnamon, cloves, and cardamom.

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