Zucchini Noodle Curry Coconut Soup with Grilled Tofu {vegetarian, gluten free, dairy free } - girlheartfood.com

Zucchini Noodle Curry Coconut Soup with Grilled Tofu

My new favourite vegetarian soup, this Zucchini Noodle Curry Coconut Soup with Grilled Tofu has deliciousness to the max, you guys!  There's a rich curry and coconut based broth seasoned with flavours of garlic and ginger and then there's marinated grilled tofu with loads of veggies, including mushrooms, peppers and spinach.  Plus, zucchini noodles - how fun! 
Course Soup
Cuisine American, Canadian, Indian
Keyword zoodles, tofu
Prep Time 25 minutes
Cook Time 15 minutes
Total Time 40 minutes
Servings 4 servings
Calories 372kcal
Author Dawn - Girl Heart Food


Grilled Tofu

  • 1 block firm tofu
  • 2 tbsp soya sauce - I used low sodium
  • 1 tsp sesame oil

Spiralized Zucchini Curry Coconut Soup

  • 1 tbsp coconut oil - or olive oil
  • 1 shallot -thinly sliced, or small onion
  • 3 cloves garlic -minced
  • 1 tbsp ginger -minced
  • 1 tbsp curry powder -or paste
  • 3/4 tsp chili flakes -or to taste
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 cup mushrooms -thinly sliced
  • 1/2 bell pepper -cut into thin strips
  • 1 can coconut milk - I used ful fat
  • 3 cups vegetable stock -I used 'unsalted'
  • 2 zucchini -spiralized & cut to desired length. See below.
  • 3 cups baby spinach

Suggested Garnishes

  • lime -or lemon
  • cilantro
  • chili


Grilled Tofu

  • Cut tofu in half and wrap in brown paper towel and place on a plate covered with a heavy pot to press some moisture out. Leave 5 minutes and repeat once more.
  • Remove brown paper towel from tofu and discard. Combine soy sauce and sesame oil and pour over tofu in a shallow dish and leave 10 minutes.
  • Remove tofu from soy sauce/sesame oil mixture and grill for 5 minutes on medium heat using a pan with grills (if you want the grill marks) turning once. Cut into small cubes and lay to one side for later. Reserve marinade.

Zucchini Noodle Curry Coconut Soup

  • In a pot over medium low add coconut oil. Cook shallot until translucent, about 5 minutes. Add garlic, ginger, curry powder, chili flakes, salt and pepper and cook 1 minute.
  • To mixture, add coconut milk, veggie stock, mushrooms, bell pepper and reserved marinade. Bring to low simmer and cook 5 minutes. Add zucchini and cook 2 minutes more. Add baby spinach and cook about 1 minute until just wilted. Portion into bowls and garnish as desired. Enjoy!


-You can also substitute with another type of noodle if you wish.  Soba noodles work lovely here too, for example.
Tried this recipe? That's awesome!Mention @dawn.girlheartfood or tag #girlheartfood

Nutrition (estimate only)

Calories: 372kcal | Carbohydrates: 16g | Protein: 14g | Fat: 30g | Saturated Fat: 21g | Sodium: 845mg | Potassium: 772mg | Fiber: 3g | Sugar: 6g | Vitamin A: 3275IU | Vitamin C: 45.5mg | Calcium: 191mg | Iron: 6.3mg
Nutrition Facts
Zucchini Noodle Curry Coconut Soup with Grilled Tofu
Amount Per Serving
Calories 372 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 21g131%
Sodium 845mg37%
Potassium 772mg22%
Carbohydrates 16g5%
Fiber 3g13%
Sugar 6g7%
Protein 14g28%
Vitamin A 3275IU66%
Vitamin C 45.5mg55%
Calcium 191mg19%
Iron 6.3mg35%
* Nutrition estimate only. Percent Daily Values are based on a 2000 calorie diet.