Dinner

Tofu Katsu Curry

Name: Tofu Katsu Curry
Prep time: 35 min
Total time: 35 min
Yield: 1 serving
Ingredients: 180 g Firm tofu; 25 g Panko breadcrumbs; 12 g Plain flour; 8 g Rapeseed oil; 80 g Onion; 80 g Carrot; 1 clove, about 3 g Garlic; 1 tbsp Curry powder; 250 ml Vegetable stock; 2 tsp (10 g) Tamari; 1 tsp (7 g) Honey; 120 g Cooked white rice

A slab of pressed tofu in a panko crust, baked rather than deep-fried, with a curry sauce built on onion, carrot and stock. Rice underneath. 690 kcal.

Calories: 690kcal
Protein: 36g
Fat: 23g
Carbs: 86g

Per serving, makes 1. 35 minutes of work, then twenty minutes pressing the tofu. Published 8 September 2026.

Allergens

Gluten
Soya
Celery

Some blends include mustard seed. Check the jar.
Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Firm tofu180 g
Weighed after pressing. Silken tofu is about half the calories and protein.
Panko breadcrumbs25 g
Plain flour12 g
Half for the coating slurry, half to thicken the sauce.
Rapeseed oil8 g
Onion80 g
Carrot80 g
Garlic1 clove, about 3 g
Curry powder1 tbsp
Vegetable stock250 ml
Made up from a cube or a pot.
Tamari2 tsp (10 g)
Honey1 tsp (7 g)
Cooked white rice120 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.

Method

Press the tofu for twenty minutes and cut it into two thick slabs. Heat the oven to 220°C.
Mix half the flour with two tablespoons of water into a thin paste. Dip each slab in it, then press it into the panko on both sides. Set on a tray, drizzle with half the oil and bake for twenty-five minutes, turning once, until golden.
Meanwhile soften the onion and carrot in the rest of the oil for eight minutes. Add the garlic, curry powder and the rest of the flour for a minute, then the stock gradually, stirring. Simmer for fifteen minutes, then add the tamari and honey and blend it smooth if you like.
Slice the tofu, lay it over the rice and pour the sauce alongside rather than over, so the crust stays crisp.

Worth knowing

Baking the crumb instead of frying it is where the calories go: a deep-fried katsu picks up 15 to 20 g of oil in the crust. The oven version is drier and paler, and still crunches.
The slurry replaces egg in the coating. Egg works better if you eat it and adds about 80 kcal.

Other dinner recipes that share ingredients with this one, or every dinner at 600 calories a serving and over.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.