Tofu Rendang
Malaysian • All Foods
How to Make Tofu Rendang (Traditional & Healthy Version)
Tofu Rendang is a modern vegetarian twist on the beloved Indonesian and Malaysian rendang, a dish that has found growing popularity across Indian homes seeking healthy, high-protein snacks. Traditionally, rendang is a slow-cooked curry originating from the Minangkabau people of West Sumatra, Indonesia, and is known for its intense, aromatic spices and creamy coconut base. In this health-conscious adaptation, tofu replaces meat, making the dish light yet satisfying, and perfect for vegetarians or anyone looking to cut down on saturated fats without compromising on flavor. The richness of coconut milk, combined with a medley of spices like galangal, lemongrass, and fresh chilies, creates a deeply flavorful snack that is both satisfying and nourishing. The texture of tofu soaks up the rendang spices beautifully, offering an earthy, slightly spicy profile that pairs wonderfully with Indian rotis or brown rice. Tofu Rendang is a wonderful example of cross-cultural cooking, blending Southeast Asian traditions with Indian dietary preferences for a snack that's as wholesome as it is delicious. This recipe is perfect for calorie-conscious eaters, as it delivers only 230 calories per serving without sacrificing depth or authenticity.
Ingredients(for 1 katori Tofu Rendang with 1 small roti)
- 200g Firm tofu (pressed and cubed)
- 1/2 cup Light coconut milk (for fewer calories)
- 1 small Onion (finely chopped)
- 3 Garlic cloves (minced)
- 1 inch Fresh ginger (grated)
- 1 Red chilli (fresh, chopped (adjust to taste))
- 1 stalk Lemongrass (white part only, crushed)
- 1/2 inch Galangal or ginger (substitute with more ginger if unavailable) - optional
- 1 tsp Ground coriander
- 1/2 tsp Ground cumin
- 1/4 tsp Turmeric powder
- 5-6 Curry leaves (fresh) - optional
- to taste Salt
- 1 tsp Oil (preferably cold-pressed or olive oil)
- 1 Kaffir lime leaf (optional, for aroma) - optional
Instructions
- 1
Press tofu to remove excess moisture, then cut into 1-inch cubes. Set aside.
5 minutes
Pressing ensures tofu absorbs more flavor.
- 2
Make the rendang spice paste: In a blender, combine onion, garlic, ginger, chilli, galangal (if using), and a splash of coconut milk. Blend to a smooth paste.
5 minutes
A fine paste ensures even flavor distribution.
- 3
Heat oil in a nonstick kadhai or pan. Add the spice paste and sauté on medium heat until fragrant and oil separates slightly.
3 minutes
Keep stirring to avoid burning the paste.
- 4
Add ground coriander, cumin, turmeric, lemongrass, curry leaves, and kaffir lime leaf if using. Sauté for 1 minute.
1 minute
Blooming spices enhances aroma.
Why This Dish is Healthy
This Tofu Rendang recipe is a healthy choice because it uses minimal oil, light coconut milk, and lean plant-based protein. The inclusion of fresh spices boosts metabolism and provides antioxidants, while the absence of heavy cream or deep frying helps keep the calorie count low. It fits perfectly into a balanced Indian diet for those aiming to manage weight, blood sugar, or cholesterol levels.
Tofu is an excellent source of plant-based protein and contains essential amino acids, making it a great meat substitute for vegetarians. With only 230 calories per serving, this Tofu Rendang is rich in fiber, vitamins B and C from the spice blend, and healthy fats from light coconut milk. The dish is low in saturated fat, cholesterol-free, and offers beneficial minerals such as calcium, iron, and magnesium, supporting bone and muscle health.
Pro Tips
- 💡Tip 1: Use extra-firm tofu for best texture and flavor absorption.
- 💡Tip 2: Simmer uncovered for authentic rendang consistency.
- 💡Tip 3: Add a kaffir lime leaf or bay leaf for a citrusy aroma.
- 💡Tip 4: Serve with whole wheat roti or brown rice for a balanced meal.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
| Protein | 8.0 g |
| Carbohydrates | 7.0 g |
| Total Fat | 11.0 g |
| Fiber | 2.0 g |
| Sugars | 2.1 g |
| Sodium | 340.0 mg |
| Potassium | 210.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 120.0 IU |
| Vitamin C | 3.5 mg |
| Calcium | 110.0 mg |
| Iron | 2.2 mg |
| Magnesium | 38.0 mg |
| Zinc | 0.9 mg |
| Phosphorus | 120.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 27.0 µg |
