Indian-Style Tofu and Cauliflower with Chutney Recipe

Looking for an easy Indian-Style Tofu and Cauliflower with Chutney recipe? Learn how to make Indian-Style Tofu and Cauliflower with Chutney using healthy ingredients.


Submitted by clampers

Makes 6 servings



This is a riff on the Indian dish aloo gobi, with tofu standing in for traditional potatoes.

Recipe Ingredients for Indian-Style Tofu and Cauliflower with Chutney

14 ounce firm water-packed tofu, drained
1 medium onion, cut into 6 wedges
2 tablespoons canola oil
1 teaspoon Mustard Seed, Yellow
3/4 teaspoon cumin seeds
2 teaspoons curry powder
4 garlic cloves
1 1/2- piece fresh ginger, peeled and coarsely chopped tsp [2021]
4 cups cauliflower florets (about 1 1/4 pounds)
1/4 cup water
1 teaspoon salt
14 1/2 ounce diced tomatoes, undrained
4 1/2 cups Rice, White, Long-grain, Regular, Cooked
1/4 cup plain fat-free yogurt
1/4 cup chopped fresh cilantro

Recipe Directions for Indian-Style Tofu and Cauliflower with Chutney

  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; sauté 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.

Categories

Main Dish

Nutrition Facts
Serving Size 368.9g
Amount Per Serving
Calories
297
Calories from Fat
77
% Daily Value*
Total Fat
8.5g
13%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
430mg
18%
Potassium
596mg
17%
Total Carbohydrates
45.1g
15%
Dietary Fiber
4.4g
18%
Sugars
5.5g
Protein
11.8g
Vitamin A 13% Vitamin C 70%
Calcium 20% Iron 20%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in manganese
  • Very high in vitamin C
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