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, then roast for 20 minutes.
- 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 | 398.63 Kcal (1669 kJ) | ||
| Calories from fat | 61.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.78g | 10% | |
|---|---|---|---|
| Cholesterol | 0.2mg | 0% | |
| Sodium | 426.58mg | 18% | |
| Potassium | 412.34mg | 9% | |
| Total Carbs | 79.77g | 27% | |
| Sugars | 3.67g | 15% | |
| Dietary Fiber | 4.44g | 18% | |
| Protein | 8.42g | 17% | |
| Vitamin C | 48.2mg | 80% | |
| Iron | 71.4mg | 397% | |
| Calcium | 39.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 121.08 Kcal (507 kJ) | ||
| Calories from fat | 18.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.06g | 10% | |
|---|---|---|---|
| Cholesterol | 0.06mg | 0% | |
| Sodium | 129.57mg | 18% | |
| Potassium | 125.25mg | 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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