Indian Style Tofu & Cauliflower with Chutney

Similar to aloo gobi, with tofu replacing potatoes

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Name: Indian Style Tofu & Cauliflower with Chutney
Prep time: 40 min
Total time: 1 h 30 min
Yield: 6
Cuisine: Indian
Ingredients: 1 pkg firm tofu 14 ounces; 1 medium onion cut into six wedges; 2 tbs canola oil; 1 tsp brown mustard seeds; 3/4 tsp cumin seeds; 2 tsp curry powder; 4 garlic cloves; 1 piece fresh ginger peeled & coarsely chopped; 1/2 inch; 4 cups cauliflower florets; 1/4 cup water; 1 tsp salt; 1 can diced tomatoes undrained 14.5 ounces; 4 1/2 cups hot cooked brown basmati rice; 1/4 cup plain fat-free yogurt; 1/4 cup chopped fresh cilantro

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INGREDIENTS

1 pkg firm tofu ; 14 ounces
1 medium onion ; cut into six wedges
2 tbs canola oil
1 tsp brown mustard seeds
3/4 tsp cumin seeds
2 tsp curry powder
4 garlic cloves
1 piece fresh ginger ; peeled & coarsely chopped; 1/2 inch
4 cups cauliflower florets
1/4 cup water
1 tsp salt
1 can diced tomatoes undrained ; 14.5 ounces
4 1/2 cups hot cooked brown basmati rice
1/4 cup plain fat-free yogurt
1/4 cup chopped fresh cilantro

Servings

INSTRUCTIONS

1. Drain water from tofu. Cut into 1/2 inch cubes.

2. Finely chop onions. Heat a large skillet over medium heat. Saute mustard seeds & cumin about 10 seconds or until mustard seeds begin to pop. Add onions 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 & 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. Spoon 3/4 cup cooked rice onto each of 6 plates; top each serving with 1 cup tofu mixture. Spoon 2 tsp yogurt over each serving; sprinkle with cilantro.

NOTES

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Indian Style Tofu & Cauliflower with Chutney

1 pkg firm tofu 14 ounces
1 medium onion cut into six wedges
2  tbs canola oil  
1 tsp brown mustard seeds  
3/4 tsp cumin seeds  
2 tsp curry powder  
4  garlic cloves  
1 piece fresh ginger peeled & coarsely chopped; 1/2 inch
4 cups cauliflower florets  
1/4 cup water  
1 tsp salt  
1 can diced tomatoes undrained 14.5 ounces
4 1/2 cups hot cooked brown basmati rice  
1/4 cup plain fat-free yogurt  
1/4 cup chopped fresh cilantro

1. Drain water from tofu. Cut into 1/2 inch cubes.
2. Finely chop onions. Heat a large skillet over medium heat. Saute mustard seeds & cumin about 10 seconds or until mustard seeds begin to pop. Add onions 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 & 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. Spoon 3/4 cup cooked rice onto each of 6 plates; top each serving with 1 cup tofu mixture. Spoon 2 tsp yogurt over each serving; sprinkle with cilantro.

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Nutrition

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Serving Size: 1 Serving (282g)
Recipe Makes: 6 Servings

Calories: 282
Calories from Fat: 132 (47%)

Amt Per Serving		% DV

	Total Fat 14.7g	20 %
	Saturated Fat 2.1g	11 %
	Monounsaturated Fat 3.3g
	Polyunsanturated Fat 8.2g
Cholesterol 0.2mg		0 %
Sodium 54.5mg		2 %
Potassium 706.4mg		19 %
Total Carbohydrate 16.2g		5 %
	Dietary Fiber 6.5g	26 %
	Sugars, other 9.7g
Protein 28.4g		41 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 282

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