Indian-Style Tofu and Cauliflower with Chutney

Indian-Style Tofu and Cauliflower with ChutneyRecipe
Photo: Becky Luigart-Stayner; Styling: Jan Gautro
This is a riff on the Indian dish aloo gobi, with tofu standing in for traditional potatoes.


6 servings

Recipe from

Cooking Light

Nutritional Information

Calories 312
Fat 8.8 g
Satfat 0.8 g
Monofat 5.5 g
Polyfat 1.5 g
Protein 12.5 g
Carbohydrate 47.6 g
Fiber 5 g
Cholesterol 0.0 mg
Iron 3.5 mg
Sodium 517 mg
Calcium 187 mg


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; 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.