High Protein Green Tomato Coconut Curry

Bright, bold, and packed with protein—this green tomato coconut curry is the kind of meal you will crave. When we set out to create a deeply satisfying, plant-powered dish that was high in both protein and fiber, we landed on something even better: a bowlful of flavor and texture so good, we’re already planning to double the next batch and freeze some for later.

This curry brings together the tartness of green tomatoes with the creamy richness of coconut milk, layering in depth with warm, fragrant spices. But what truly sets it apart is its dynamic texture—tender tomatoes that still hold their shape, a velvety sauce that clings to every bite, and a hearty mix of plant-based proteins that give it real substance. This isn’t one of those curries that turns into a uniform mush—it’s balanced, vibrant, and deeply satisfying.

And it’s not just good—it’s good for you. A multi-plant protein base ensures a complete and balanced profile of essential amino acids, while fiber-rich ingredients support gut health and keep you full longer.

It’s also one of our favorite near-zero-waste recipes, making the most of early or late-season green tomatoes that might otherwise go unused. A perfect example of how sustainability and craveability can—and should—go hand in hand.

Serve it over rice, spoon it into bowls with warm flatbread, or enjoy it straight from the pot. However you have it, we promise: this one will go on repeat.

METRICS (per serving)— 34g protein | 21g fiber | 10 plants

• Food Philosophy

  Our recipes prioritize whole, seasonal ingredients with high nutritional density - crafting vegetable-forward dishes rich in fiber and protein that celebrate vibrant modern global flavors. We source from producers and purveyors who share our commitment to local, regenerative, and sustainable food systems, complemented by ingredients from our own gardens. As a foundation for gut health, we layer fermentation and preservation techniques throughout our recipes while avoiding added sugars and heavily processed ingredients. We focus on ingredients you can pronounce and trace to their source.

• Recipe Development & Production

  We create, adapt, test, and photograph all recipes with minimal waste and maximum efficiency as a core principle. What you see is the actual dish - no artificial styling, no wasted food.

• Land Acknowledgment

  We developed and photographed this recipe or recipe adaptation and Hudson Valley-grown ingredients on the traditional and unceded territories of the Mohican, Munsee Lenape, and Esopus peoples, who have stewarded these lands since time immemorial.

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PROTEIN RICH GREEN TOMATO COCONUT CURRY

Yield 4

Author CANAVA

Prep time

20 Min

Cook time

35 Min

Total time

55 Min

This vibrant, protein-rich curry combines green tomatoes' tartness with coconut milk's creaminess and curry spices' warmth. This near-zero-waste recipe transforms early or end-of-season green tomatoes into a satisfying meal while incorporating multiple plant-based protein sources. This recipe is intermediate level.

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Ingredients

FRESH PRODUCE

• 1 lb (450g) firm green tomatoes, chopped into 1-inch pieces
• 1 medium onion, finely chopped
• 4 cloves garlic, minced
• 1 tbsp (15g) fresh ginger, grated
• 4 cups (268g) lacinato kale, chopped
• Fresh cilantro for garnish

PROTEINS

• 1 block (14 oz / 400g) extra-firm tofu, pressed and cubed
• 1 cup (200g) red lentils, rinsed
• 1 can (15 oz / 425g) chickpeas, drained and rinsed

PANTRY

• 1 can (14 oz / 400ml) full-fat coconut milk
• 2 tbsp (30ml) coconut oil
• 2 tbsp (16g) curry powder
• 1 tsp (2g) ground turmeric
• 1/2 tsp (1g) freshly ground cardamom
• 1/4 cup (60ml) vegetable broth
• Salt to taste
• 1/4 cup (30g) roasted cashews, chopped

Instructions

Prep (20 minutes)

1. Press tofu:
2. Wrap in clean kitchen towel or paper towels
3. Place between two plates
4. Weight with cans or heavy cookbook
5. Press for 15-20 minutes - Towel should be noticeably wet with expelled liquid
6. While tofu presses:
7. Chop green tomatoes into 1-inch pieces
8. Finely chop onion
9. Mince garlic
10. Grate ginger
11. Wash and chop kale, removing tough stems
12. Rinse lentils until water runs clear
13. Drain and rinse chickpeas

Cook (35-40 minutes)

1. Heat coconut oil in a large pot over medium heat (350°F/175°C if using a thermometer) Oil should shimmer but not smoke
2. Add onion and sauté for 5 minutes. Onions should be translucent and soft
3. Add garlic and ginger, and cook for 1 minute. The mixture should be fragrant but not browned
4. Bloom spices: Add curry powder, turmeric, and cardamom Cook for 30 seconds, stirring constantly. Spices should be fragrant and slightly darker
5. Add green tomatoes, coconut milk, lentils, tofu, chickpeas, and broth
6. Bring to a gentle boil
7. Reduce heat to maintain a steady simmer
8. Cook 20-25 minutes, stirring occasionally. Lentils should be tender but not mushy
9. Add kale and cook for 5-7 minutes. Kale should be bright green and tender-crisp
10. Season with salt to taste - Start with 1/2 teaspoon and adjust upward

SERVING

1. Serving Size: 2 cups (480ml) / 14 oz (400g)
2. Temperature: Serve hot
3. Garnish with chopped cashews and fresh cilantro

Notes

VEGAN • GLUTEN FREE • PLANT-BASED • KOSHER • HALAL • FODMAP: Moderate (contains garlic, onion)

SEASONALITY

Northern Hemisphere

• Peak Season: Late summer to early fall (August to October)
• Green tomatoes are available most readily at the beginning & end of the tomato season
• Kale becomes sweeter after the first frost

Southern Hemisphere

• Peak Season: Late summer to early fall (February to April)
• Focus on end-of-season tomatoes
• Kale available year-round

PLANT DIVERSITY COUNT

• Vegetables: 6 (green tomatoes, onion, garlic, ginger, kale, cilantro)
• Fruits: 0
• Legumes: 2 (chickpeas, lentils)
• Herbs & Spices: 6 (cilantro, curry blend, turmeric, cardamom, garlic, ginger)

PRO TIPS

Ingredient Prep

• Press tofu while prepping other ingredients for efficiency
• Prep all ingredients before heating oil (mise en place)
• Use room-temperature coconut milk to prevent curdling

Cooking Tips

• Don't overcrowd the pot when sautéing
• Stir occasionally but not constantly
• Keep the heat moderate to help prevent sticking
• Taste and adjust seasonings gradually

Make Ahead

• Can be made 1-2 days ahead
• Flavors develop overnight
• You may need additional liquid when reheating
• Add fresh herbs just before serving

Substitutions

• Tomatillos can replace green tomatoes
• Any sturdy greens can replace kale

WASTE ABATEMENT & PRESERVATION

Immediate Use

1. Tomato stems & kale stems: Add to vegetable scrap bag for broth

2. Chickpea liquid (aquafaba): Use as an egg replacer (3 tbsp = 1 egg)

3. Ginger peels: Steep for tea or add to broth bag

4. Cilantro stems: Finely chop and add to the curry

5. Kale stems: Pickle or finely chop for stir-fries or smoothies

Storage & Preservation

Curry freezes well for up to 3 months

Store in airtight containers

Freeze in individual portions

Label with date and contents

EQUIPMENT & TOOLS

• Large heavy-bottomed pot or Dutch oven
• Tofu press or weighted plate setup
• Sharp knife and cutting board
• Microplane or grater for ginger
• Measuring cups and spoons
• Colander for washing lentils
• Can opener

COST AS TESTED

Total Cost: $30-37 • Cost per serving: $7.50-9.25

Fresh Produce: $12-15

• Green tomatoes: $3-4 (1 lb)
• Lacinato kale: $3-4 (1 bunch)
• Yellow onion: $0.50
• Garlic: $0.50
• Fresh ginger: $1
• Fresh cilantro: $1-2

Proteins: $8-10

• Extra-firm tofu: $3-4
• Red lentils: $2-3
• Chickpeas: $1.50-2

Pantry Items: $10-12

• Full-fat coconut milk: $3-4
• Coconut oil: $1-2
• Curry powder: $1
• Turmeric: $0.50
• Cardamom: $1
• Vegetable broth: $2-3
• Cashews: $2-3

Nutrition Facts

Calories

645

Fat

38 g

Carbs

58 g

Fiber

21 g

Net carbs

37 g

Sugar

0 g

Protein

34 g

Sodium

425 mg

Sat. Fat

21 g

Nutritional information is an estimate based on our own preparation and will vary depending on the choices made when preparing.

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