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Photo: Becky Luigart-Stayner; Styling: Jan Gautro Photo by: Photo: Becky Luigart-Stayner; Styling: Jan Gautro

Indian-Style Tofu and Cauliflower with Chutney

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

Cooking Light APRIL 2010

  • Yield: 6 servings

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 312
  • Fat: 8.8g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 5.5g
  • Polyunsaturated fat: 1.5g
  • Protein: 12.5g
  • Carbohydrate: 47.6g
  • Fiber: 5g
  • Cholesterol: 0.0mg
  • Iron: 3.5mg
  • Sodium: 517mg
  • Calcium: 187mg
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Indian-Style Tofu and Cauliflower with Chutney recipe

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