Indian-Style Tofu & Cauliflower With Chutney

May 26, 2023May 26, 20230 1
Indian-Style Tofu & Cauliflower With Chutney: An Exotic Vegetarian Delight
in Vegetarian

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 package firm water-packed tofu , drained
1 medium onion , cut into 6 wedges
2 tablespoons canola oil
1 teaspoon brown mustard seeds or 1 teaspoon yellow seeds
3/4 teaspoon cumin seeds or 3/4 teaspoon ground cumin
2 teaspoons curry powder
4 garlic cloves
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 ( optional )
1 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 or 1/4 cup parsley
harissa , to serve

Nutrision Information

Servings Per Recipe
4
Calories
352
Sugar
7g
Fat
19g
If you are looking to try something new and exotic, Indian-Style Tofu & Cauliflower with Chutney is the perfect vegetarian dish for you. This dish is incredibly flavorful and made from a combination of exotic spices, vegetables, and aromatic rice. The addition of curry powder and spices in this recipe gives it a bold and rich taste that will leave you wanting more. Tofu, which is the main ingredient in this dish, is a great alternative to red meat as it is high in protein and low in fat. The cauliflower is an excellent source of essential vitamins and minerals which helps to maintain a healthy lifestyle. If you love vegetarian dishes or want to try something different this week, then give this exotic Indian dish a try!

Instructions

1.Preheat oven to 450F (230C).
2.Cut tofu into 1 inch cubes and onion into wedges.
3.In a large ovenproof skillet, heat 2 tablespoons of canola oil over a medium-high heat.
4.Add mustard seeds and cumin to the skillet and stir until fragrant for about 30 seconds.
5.Add curry powder, garlic, and ginger to the skillet stirring constantly for about 30 seconds.
6.Add tofu, onion, and cauliflower to the skillet and season with salt.
7.Mix well and pour in water and diced tomatoes.
8.Cover and bake for 20-25 minutes or until cauliflower is tender.
9.Garnish with cilantro and yogurt and serve the dish with hot basmati rice and harissa on the side.

PROS

This dish is very flavorful and satisfying as it is made with a blend of Indian spices, cauliflower florets, and tender tofu.

It is low in calories, packed with protein, and high in fiber.

This dish is perfect for vegans, vegetarians, and people who love to try exotic cuisines.

CONS

This dish might be too spicy for people who can’t handle spices and heat.

Some people might not like the texture of tofu as it is crumbly and has a unique taste.

HEALTH & BENEFITS

This dish is high in fiber and protein which makes it good for digestion, heart health, and weight loss.
The tofu in this recipe is known to reduce levels of bad cholesterol and is rich in iron, calcium, and other nutrients.
The cauliflower in this dish is packed with vitamin C, vitamin K, and folate which helps to reduce inflammation and promotes healthy aging.

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