- 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
- 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
How to Make It
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.
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.
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.
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.