Cauliflower and Tofu Masala

Vegetarian
Gluten Free
Health score
14%
Cauliflower and Tofu Masala
90 min.
4
421kcal

Suggestions

This vegetarian Cauliflower and Tofu Masala is a flavorful and hearty dish that's perfect for a cozy night in. The combination of spices like cumin, coriander, and garam masala gives it a warm and inviting aroma, while the addition of yogurt and half-and-half adds a creamy texture and balances out the heat from the serrano peppers. The baked tofu provides a satisfying protein boost, making it a filling and nutritious option for lunch or dinner.

The recipe is not only delicious but also packed with nutrients, offering a good source of protein, calcium, and vitamins A, C, and K. The dish is further enhanced by the use of fresh herbs like cilantro and ginger, adding a burst of freshness to the rich and spicy flavors. This recipe is perfect for those who enjoy a bit of a kick in their meals and are looking for a vegetarian option that doesn't compromise on taste or satisfaction.

Whether you're a seasoned vegetarian or just looking to incorporate more plant-based meals into your diet, this Cauliflower and Tofu Masala is a must-try. It's a dish that showcases the versatility of tofu and the magic that spices can bring to your plate. So, if you're ready to embark on a flavorful journey to the heart of Indian cuisine, this recipe is the perfect place to start.

Ingredients

  • 16 ounce tomato sauce canned
  • small head cauliflower cut into florets
  • 0.5 teaspoon ground pepper 
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon ginger fresh minced
  • teaspoons garam masala 
  • cloves garlic minced
  • teaspoons ground coriander 
  • teaspoons ground cumin 
  • cups half and half 
  • tablespoons juice of lemon 
  • teaspoon paprika 
  • cup peas frozen
  • 0.5 cup yogurt plain
  • 0.5 teaspoon salt 
  •  serrano chiles minced seeded
  • 16 ounce spicy tofu 
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk

Directions

  1. Place the block of tofu onto a plate and place another plate on top. Set a 3 to 5 pound weight on top (a container filled with water works well). Press the tofu for 20 to 30 minutes, then drain off and discard the accumulated liquid.
  2. Preheat an oven to 375 degrees F (190 degrees C). Grease a baking sheet.
  3. Whisk the yogurt, lemon juice, 2 teaspoons cumin, cayenne pepper, paprika, 1 teaspoon garam masala, and minced ginger together in a bowl.
  4. Cut the tofu into 1/2-inch cubes, and gently stir into the yogurt mixture. Arrange the tofu cubes onto the prepared baking sheet so they do not touch each other.
  5. Bake the tofu in the preheated oven until the tofu has firmed and the sauce is no longer sticky, 45 minutes to 1 hour. Gently turn the tofu every 15 minutes during baking.
  6. Meanwhile, melt the butter in a large skillet over medium heat. Cook the garlic and serrano peppers in the hot butter until softened, about 3 minutes. Stir in the coriander, 2 teaspoons cumin, 2 teaspoons garam masala, and salt. Cook another minute to release the fragrance of the spices.
  7. Add the tomato sauce and cauliflower florets; cover and cook, stirring frequently until the cauliflower is tender, about 15 minutes.
  8. Once the cauliflower is tender, stir in the half-and-half, peas, cilantro, and baked tofu cubes. Bring to a simmer, and cook 5 minutes, or until your desired thickness is attained.

Nutrition Facts

Calories421kcal
Protein18.78%
Fat55.48%
Carbs25.74%

Properties

Glycemic Index
71.08
Glycemic Load
4.88
Inflammation Score
-9
Nutrition Score
22.003912816877%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.25mg
Kaempferol
0.25mg
Myricetin
0.05mg
Quercetin
1.69mg

Nutrients percent of daily need

Calories:420.88kcal
21.04%
Fat:27.13g
41.74%
Saturated Fat:13.54g
84.6%
Carbohydrates:28.33g
9.44%
Net Carbohydrates:20.64g
7.51%
Sugar:14.66g
16.28%
Cholesterol:61.38mg
20.46%
Sodium:948.29mg
41.23%
Alcohol:0g
100%
Protein:20.66g
41.32%
Vitamin C:62.52mg
75.78%
Calcium:381.98mg
38.2%
Vitamin A:1875.27IU
37.51%
Fiber:7.69g
30.75%
Vitamin B2:0.47mg
27.63%
Vitamin K:28.9µg
27.52%
Phosphorus:268.18mg
26.82%
Potassium:937.87mg
26.8%
Manganese:0.53mg
26.41%
Iron:4.58mg
25.44%
Vitamin B6:0.45mg
22.68%
Folate:81.56µg
20.39%
Magnesium:69.56mg
17.39%
Vitamin E:2.54mg
16.96%
Vitamin B1:0.23mg
15.14%
Copper:0.29mg
14.49%
Vitamin B5:1.37mg
13.65%
Vitamin B3:2.66mg
13.28%
Zinc:1.77mg
11.79%
Selenium:7.45µg
10.64%
Vitamin B12:0.36µg
5.92%
Source:Allrecipes