Roasted Cauliflower and Tofu Curry

Modified: Oct 16, 2024 by Madhuram · 35 Comments.

5 from 8 votes

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When I saw this recipe for roasted cauliflower and tofu curry in WeightWatchers.com I immediately knew that everybody in my house would love it because I roast cauliflower and tofu separately quite often. I wonder why haven't I tried preparing such a combo before seeing that recipe.

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Before proceeding to the recipe few words about the recipes available for free in WeightWatchers.com. I'm not an affiliate trying to promote their site but just an overexcited foodie.You would be excited too if you check the database of recipes in there. I have bookmarked so many healthy vegetarian recipes from that site and I'm trying it one by one. You can register for free to create an account and add recipes to your recipe box.The only drawback is, I think there is a limit on the number of recipes you can add to your favorites, so I end up bookmarking a lot of them which becomes a bit difficult to manage.Roasting cauliflower in the oven brings out the flavor very well. You can cook it just tender or make it as crisp as you want. Broiling it for additional 3-5 minutes gives a nice charred and crispy texture.I usually prepare a South Indian version of roasted cauliflower using spices like Sambar powder and turmeric.Also check my recipe for baked tofu Indian style. Unlike many 4 years old my son loves broccoli, cauliflower, tofu, and soy nuggets. (Touch wood!) So he loved this combo of roasted cauliflower and tofu very much. I just had to reduce the quantity of spice and it was good to go.Recipe

Roasted Cauliflower/Tofu Curry

Madhuram

Two of the "not much liked food" comes together in this curry, but you can be assured that this will become your next favorite side dish. Cauliflower and tofu is roasted in the oven with mild seasoning of Indian spices transforming a simple curry into an exotic dish.

5 from 8 votes

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Prep Time 25

Cook Time 20

Total Time 45

Course Snacks/Appetizers

Cuisine Indian

Servings 3 People

Calories 103 kcal

Need To Convert Measurements?Check out the Baking Measurement Chart!

Ingredients

▢ 350 Grams Extra Firm Tofu (I Used Low Fat), Cut Into Big Cubes)
▢ 2 Teaspoons Olive Oil
▢ 2 Tablespoons Curry Powder As Per Taste
▢ 1 Teaspoon Ground Cumin
▢ 1 Teaspoon Salt As Per Taste
▢ 1 Count Onion, Thinly Sliced Lengthwise Large Size
▢ As Needed Non Stick Cooking Spray

Instructions

Preheat oven to 450F for 15 minutes.
While the oven is preheating:
On medium-high heat warm a nonstick skillet. Add the 2 teaspoons of olive oil, spices and salt; swirl skillet to combine. Add onions and cooking, stirring often, until onions are wilted and browned, about 8 to 9 minutes.
Spray a big baking sheet with nonstick cooking spray. To that add the cleaned cauliflower, pressed tofu and the spiced onion mixture. Mix it with a wooden spoon to coat thoroughly. Spread mixture on the sheet in an even layer.
Roast it about 25-35 minutes, stirring 3 times, until cauliflower and tofu are golden brown. If you like it lightly charred, set the oven at broil and leave it for extra 3-5 minutes.
Serve over cooked brown rice or with rotis, naans (Indian flat breads). Or fill it in a pita bread.

My Notes

We had this curry over brown rice just like it was mentioned in the original recipe. I made a small variation while serving it for my son. I cooked whole wheat penne pasta according to the directions in the package.

Drain the cooked pasta reserving some of the pasta cooked water and set aside. In a serving bowl toss together the pasta, the roasted cauliflower tofu curry and some of the reserved water so that the pasta is coated with the spice from the curry. Let the pasta soak in the curry for at least an hour or two before serving. My son loved his special lunch very much.

Nutrition

Calories: 103kcalCarbohydrates: 5gProtein: 9gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 852mgPotassium: 254mgFiber: 2gSugar: 1gVitamin A: 48IUVitamin C: 1mgCalcium: 62mgIron: 3mg

Did You Make This?I love seeing what you made! Leave a review comment below and be sure to tag me at @EgglessCooking when you share a photo!

More Side Dishes

Ingredients Used: brown rice, cauliflower, cumin, curry powder, Oil-Olive Oil, onion, tofu

Comments

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All comments I made this Questions

Jenn C says

December 12, 2021 at 11:34 am

Made this the other night and it was very tasty. Thank you!

Reply
- Madhuram says
  
  December 12, 2021 at 4:43 pm
  
  You're welcome, Jenn.
  
  Reply
Audrey Sandvik says

January 27, 2021 at 9:37 am

It is a medium cauliflower or 1/2 cup ? Recipe is a bit confusing here.

Reply
- Madhuram says
  
  February 01, 2021 at 7:12 pm
  
  Sorry about that, Audrey. It should be medium cauliflower. I have edited the recipe now. Thanks for bringing it to my attention.
  
  Reply
Jackie says

June 12, 2019 at 7:36 pm

Hi. I'm planning on making this tomorrow. Any idea how many calories per serving? Thanks!

Reply
- Madhuram says
  
  June 14, 2019 at 7:22 am
  
  I'm sorry, Jackie, I'm not sure.
  
  Reply
Shobana says

July 22, 2012 at 7:54 pm

Hey Madhuam, fantastic receipe. I have tried just with Cauliflower but yesterday was the first time I used Tofu and onion. I liked it so much that I ate without any rice. When I tried to squeeze water out of Tofu it crumbled, but I liked the taste of crumbled Tofu. I wonder how you manage to squeeze without crumbling it? I used Dosa/idli spice powder to it instead of curry powder and tasted great.

Reply
- Madhuram says
  
  July 22, 2012 at 7:57 pm
  
  Thanks Shobana. You don't squeeze the tofu but wrap the tofu in sheets of paper towel and place some heavy weight on it and leave it for at least 20-30 minutes. You could even change the paper towel once or twice to absorb the excess moisture.
  
  Reply
Divya says

March 06, 2012 at 2:21 am

This is my first dish from this site and it was quick, easy, and delicious! I added garlic to mine because I love garlic with everything. If you dont like spicy, id use a little less curry powder. Also I used frozen mixed veggies (carrots, broccoli, cauliflower) instead of just cauliflour - for more variety in veggies. I ate it with rice this time but I think Ill try it with quinoa next time 🙂 Looking forward to trying more veggie/tofu dishes!

Reply
- Madhuram says
  
  March 06, 2012 at 11:19 am
  
  Thanks for trying the recipe Divya. Sure, roasted garlic does sound very delicious. I'll also try it the next time. But didn't the frozen veggies get soggy?
  
  Reply
Stephanie says

August 11, 2010 at 4:48 pm

i love every ingredient in this recipe. it was so good and flavorful that i just at it by itself. the leftovers were especially nice the next day.

Reply
JP says

August 03, 2010 at 5:58 pm

I loved this recipe and my next grocery trip will bring tofu home-- suddenly my hubby has started liking it so will enjoy this delicious variety soon!!!! I am new to cooking but have tried some recipes recently and this seems to be a simple yet tasty-healthy version!!!

Reply
mangocheeks says

July 06, 2010 at 3:57 pm

I'm alwqays looking for ways to eat cauliflower and this really does look good. Thanks for sharing.

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Mallika says

March 25, 2010 at 12:51 pm

Hey Madhu, I am hoping to this site for the first time. What a lovely space with some very good recipes. Keep the good work on!!!

Reply
Jagruti says

February 12, 2010 at 3:19 pm

Oh yes curry looks delicious..nice combo..

Reply
Jagruti says

February 12, 2010 at 3:18 pm

Hi Madhram

just stepdown here from the other blogroll..beautiful space and recipes..coming again here for more posts..

cheers and visit me if you can

Reply
Dee says

February 08, 2010 at 3:54 am

What a wonderful combo , I add peas to it once in a while .. Its been a long time madhu , seems like it was another age when I cooked. I have handed over the kitchen to my mom for the moment.I love baked tofu and cauliflower ! Very glad that you liked the tandoori asparagus recipe 🙂

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Keerthana says

February 05, 2010 at 2:22 pm

Congragulations on the new site Madhu. I just came across this one. It looks very neat. Curry looks great!

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ruchikacooks says

February 05, 2010 at 8:11 pm

Tofu and Cauliflower looks so nice together. I have been wanting to try your baked tofu for sometime now, have seen others try it and it looks gorgeous. Another one I wanted to make is the cocktail idlis.

Reply
priya says

January 31, 2010 at 9:29 am

Hi dear,

Thx for visiting my blog and for those lovely comments..u ve a great space...do keep in touch!

Reply

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