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Curry Cauliflower Tofu Bowl

Curry Cauliflower Tofu Bowl

CUISINE

Indian

PREP

30 minutes

COOK

30 minutes

SERVINGS

4 Servings

Ingredients:

  • 1 Tbsp Olive Oil
  • 1 Medium Red Onion, Chopped
  • 2 Cups Cherry Tomatoes
  • 2 Garlic Cloves
  • 1 Small Fresh Serrano Chile
  • ½ inch Piece of Fresh Ginger
  • 2 tsp Curry Powder
  • 1 tsp Cumin
  • ½ tsp Paprika
  • ¼ tsp Cinnamon
  • ½ tsp Salt
  • ½ tsp Pepper
  • ¼ cup Forager Cashew Milk Yogurt
  • 1 Bag Frozen Cauliflower Rice

Directions:

Tofu Marinade
  1. For the marinade, in a small bowl, mix ingredients together.
  2. Add to blender until well combined.
  3. Dice tofu into desirable squares, put in Ziploc bag and cover in marinade for at least 4 hours.
  4. Heat a large saucepan over medium heat. Once hot, add the oil and the marinated tofu. Sauté for 5 minutes, flipping occasionally to cook on all sides, until tofu has a slight crust on each side and has begun to brown.
  5. Transfer tofu to oven on foil covered baking sheet to bake for about 15 minutes, or until the tofu is firm to the touch and has begun to dry out and crisp up. The longer it bakes, the firmer it gets. I found the 15-minute mark to be about right.
Curry Sauce
  1. Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until it is deep golden brown, about 15 minutes.
  2. Meanwhile, combine the tomatoes, garlic, green chile, ginger, curry powder, cumin, paprika, cinnamon, salt and pepper in a blender and puree until smooth.
  3. Add the tomato mixture to the saucepan and cook, stirring, until a shade darker, about 3 minutes. Add 1/2 cup of water and bring to a boil. Reduce the heat to moderately low and simmer for 10 minutes. Add the tofu and cook, stirring occasionally, until cooked through, about 10 minutes.
  4. Stir in the yogurt, then taste and adjust the seasonings. Serve the tofu curry over cauliflower rice, garnished with chopped cilantro.

Tools:

The following items are items that I personally use and recommend to make this recipe.
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This plant-based curry cauliflower tofu bowl is packed with spice and flavor. Is it possible to have too many favorite curry dishes?

The curry sauce makes this dish complete and its crucial to make the tofu crispy to add texture. This is a great plant-based meal to try if you’re new to the meatless Monday club. Remember, a healthy plant-based meal should consist of proper portions of vegetables, fruits, whole grains, healthy protein, and healthy oils.

So, should you follow a plant-based diet? You don’t need to go full vegetarian or vegan to get the best heart health benefits or prevent cancer. The focus should be on eating more of the right plants, avoiding junky processed foods, and moderating your intake of animal products.

 

Curry Cauliflower Tofu Bowl Nutrition:

Tofu: is low in calorie vegetarian protein source. It’s also a heart healthy choice with lower fat content and isoflavones.

Cauliflower: is a good source of fiber, vitamin C, vitamin K, and antioxidants. Using cauliflower in place of rice is a great way to sneak in an extra vegetable at meals.

Tomatoes: is a fruit rich in lycopene, which is linked to many health benefits, including reduced risk of cancer and heart disease. Tomatoes contain vitamin C, potassium, folate and vitamin K.

Cashew Yogurt: contains six strands of probiotics, is dairy-free and has 7 grams or more of protein.

Check out another plant based tofu meal including my Asian Tofu Lettuce Wraps!

 

 

 

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