Protein Curry Base

Recipe by Cornelia Sabrina,  @Cornelia_Sabrina on IG

It is about time to dive into the savory end of the protein spectrum. I know a lot of you already use the unflavored protein to mix it with other flavors to make it less sweet. But it is actually so much more useful. If you meal prep, you might have run into the situation that you are just a few protein macros away from perfection but it does not have to be like that. I love a variety of foods but often sauces and soups do not have much protein at all. 

That is why I decided to make a curry base (yes that is right, you can add whatever protein you like to it later) that has additional protein on its own. This recipe makes 7 servings (hey hey meal peppers) and is super thick and creamy. Feel free to add more water later if you prefer it thinner. If you are an endomorph you do not need any rice for this to be good. You can eat it as is with chicken, tofu or even ground turkey.

I am aware that not everyone is plant based which is why I gave modification in the notes to make this recipe fit your lifestyle. Feel free to add spices to it during the blending process. Let’s get cooking!


Curry Base

Recipe makes 7 Serving.

Time total : 60 minutes



6 cups of water

24 oz Pumkin

24 oz Sweet Potato *

1 tbsp Walnut Oil/Avocado Oil

4 tbsp curry powder

2 tsp onion powder

1 tsp garlic powder

2 tsp salt

1 tsp turmeric

1 tsp ginger

1 tsp marjoram

1 tsp paprika

1/2 tsp coriander (ground)

2 tsp black pepper

(Add cayenne pepper/crushed red pepper/ Korean red pepper if you like it spicy)

2 tbsp maple syrup

3 scoops of TRU Unflavored Protein Powder **

7 oz silken tofu ***



1) Your first step should be to mix the protein powder with enough water to make a thick slur. You can do this overnight. You will probably need between 1-2 cups of water. Once mixed let it sit for an hour or over night. This step is not required but if you ever had plant protein, it has a slightly grainy texture and even though you cannot get rid of that completely, this will help to soften the protein to become more smooth.

2) Peel pumpkin and sweet potatoes. Cut into 1” cubes. Heat large pot on medium high heat and roast sweet potatoes and pumpkin with 1tbsp of oil until it starts to brown and becomes fragrant. 

3) Add spices and roast for 1 minute stirring constantly.

4) Add water and protein slur and cook for 30 minutes or until all vegetables are cooked through. Some of the pumpkin and sweet potato might fall apart and that is perfectly fine, it will help thicken the curry.

5) Once cooked remove all the pumpkin and sweet potato pieces and pour the curry into a blender, add the silken tofu and blend until perfectly smooth. You can add more spices and adjust the flavour here as well. Some pre mixed curry powders are sweeter than others and the flavour can be different depending on the brand. 

6) Mix everything back together and serve with your protein of choice and rice.



* If you are endomorph and need it to be less carb heavy, you can replace the sweet potato for pumpkin as well.

** Please DO NOT use any flavoured protein as it will not work in this recipe.

*** If you do not want to use tofu, you can add plant yogurt or greek yogurt. I purposely opted out of Coconut milk, as it has a higher saturated fat content and no protein.


1 serving:

207 calories

13g protein

34.5g carbs 

3.7g fat



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