Directions:
- 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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 398.78 Kcal (1670 kJ) | ||
| Calories from fat | 61.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.78g | 10% | |
|---|---|---|---|
| Cholesterol | 0.2mg | 0% | |
| Sodium | 426.6mg | 18% | |
| Potassium | 413.1mg | 9% | |
| Total Carbs | 79.81g | 27% | |
| Sugars | 3.67g | 15% | |
| Dietary Fiber | 4.45g | 18% | |
| Protein | 8.42g | 17% | |
| Vitamin C | 48.2mg | 80% | |
| Iron | 71.4mg | 397% | |
| Calcium | 39.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 121.06 Kcal (507 kJ) | ||
| Calories from fat | 18.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.06g | 10% | |
|---|---|---|---|
| Cholesterol | 0.06mg | 0% | |
| Sodium | 129.51mg | 18% | |
| Potassium | 125.41mg | 9% | |
| Total Carbs | 24.23g | 27% | |
| Sugars | 1.11g | 15% | |
| Dietary Fiber | 1.35g | 18% | |
| Protein | 2.56g | 17% | |
| Vitamin C | 14.6mg | 80% | |
| Iron | 21.7mg | 397% | |
| Calcium | 12mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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