Indian-Style Tofu And Cauliflower With Chutney Recipe

Name: Indian-Style Tofu And Cauliflower With Chutney
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 (14-ounce) package firm water-packed tofu, drained; 1 medium onion, cut into 6 wedges; 2 tablespoons canola oil; 1 teaspoon brown mustard seeds; 3/4 teaspoon cumin seeds; 2 teaspoons curry powder; 4 garlic cloves; 1 (1/2-inch) piece fresh ginger, peeled and coarsely chopped; 4 cups cauliflower florets (about 1 1/4 pounds); 1/4 cup water; 1 teaspoon salt; 1 (14.5-ounce) can diced tomatoes, undrained; 4 1/2 cups hot cooked basmati rice; 1/4 cup plain fat-free yogurt; 1/4 cup chopped fresh cilantro

Servings: persons

1 (14-ounce) package firm water-packed tofu, drained
1 medium onion, cut into 6 wedges
2 tablespoons canola oil
1 teaspoon brown mustard seeds
3/4 teaspoon cumin seeds
2 teaspoons curry powder
4 garlic cloves
1 (1/2-inch) piece fresh ginger, peeled and coarsely chopped
4 cups cauliflower florets (about 1 1/4 pounds)
1/4 cup water
1 teaspoon salt
1 (14.5-ounce) can diced tomatoes, undrained
4 1/2 cups hot cooked basmati rice
1/4 cup plain fat-free yogurt
1/4 cup chopped fresh cilantro

1
Place tofu on several layers of paper towels. Cover tofu with several more layers of paper towels; top with a cast-iron or other heavy skillet. Let stand 30 minutes. Discard paper towels. Cut tofu into 1/2-inch cubes.
2
Place onion in a food processor; pulse until finely chopped. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add mustard seeds and cumin; cook 10 seconds or until mustard seeds begin to pop. Add onion and curry powder; cook 10 minutes, stirring frequently. Increase heat to medium-high; cook 2 minutes or until onion is golden, stirring constantly.
3
Place garlic and ginger in food processor; process until a smooth paste forms. Stir garlic mixture into onion mixture; saute 1 minute, stirring constantly. Stir in tofu, cauliflower, 1/4 cup water, salt, and tomatoes; bring to a simmer. Cover, reduce heat to medium-low, and cook 15 minutes. Uncover, increase heat to medium, and simmer 10 minutes or until cauliflower is tender.
4
Spoon 3/4 cup rice onto each of 6 plates; top each serving with 1 cup tofu mixture. Spoon 2 teaspoons yogurt over each serving; sprinkle with cilantro.

1074

kcal

Calories

Fat

219

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 1 (14-ounce) package firm water-packed tofu, drained, 1 medium onion, cut into 6 wedges, 2 tablespoons canola oil, 1 teaspoon brown mustard seeds, and more.

Yes, Indian-Style Tofu And Cauliflower With Chutney falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Indian-Style Tofu And Cauliflower With Chutney

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