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.
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
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
Nutrition
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Jenn C says
Made this the other night and it was very tasty. Thank you!
Madhuram says
You're welcome, Jenn.
Audrey Sandvik says
It is a medium cauliflower or 1/2 cup ? Recipe is a bit confusing here.
Madhuram says
Sorry about that, Audrey. It should be medium cauliflower. I have edited the recipe now. Thanks for bringing it to my attention.
Jackie says
Hi. I'm planning on making this tomorrow. Any idea how many calories per serving? Thanks!
Madhuram says
I'm sorry, Jackie, I'm not sure.
Shobana says
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.
Madhuram says
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.
Divya says
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!
Madhuram says
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?
Stephanie says
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.
JP says
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!!!
mangocheeks says
I'm alwqays looking for ways to eat cauliflower and this really does look good. Thanks for sharing.
Mallika says
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!!!
Jagruti says
Oh yes curry looks delicious..nice combo..
Jagruti says
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
Dee says
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 🙂
Keerthana says
Congragulations on the new site Madhu. I just came across this one. It looks very neat. Curry looks great!
ruchikacooks says
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.
priya says
Hi dear,
Thx for visiting my blog and for those lovely comments..u ve a great space...do keep in touch!
Radhika Vasanth says
Congratulations Madhu.. I don't know how I missed your blog all these days. with out any delay I have added both your blog to my reader:) btw, I also write a food blog ..'Food for 7 Stages of Life' and am glad that we share similar passion towards cooking. I do agree on roasting vegetables and spices in oven.. it gives an amazing taste to the dish..Cauliflower and Tofu seems like a wonderful combo..
varsha says
hey madhuram....congrats...this site has even more yummier recipes.I tried this roasted cauliflower.. one ...it came out fantastic.thanks..both my kids loved it. i tried a slight variation. I added a little red & green peppers to make it colorful .it was really yummy .great!!
Thank you so much Varsha. Hope you are doing great.
Redchillies says
Congratulations on this new blog Madhuram. Looks very nice and neat.
I make your oven roasted cauliflower often and the kiddo loves it. I made it just yesterday and thought about you 🙂
Thanks Red Chillies.
DK says
I have had a cauliflower and tofu combo before at K's friends place! I was surprised too at the way it was included. Forgot all about it until now! Will make this for sure..great way to add protein to the diet
Indhu says
A very nice recipe... love the addition of south indian spices... will try this 🙂
sumi says
greatrecipe.I will try this recipe using the pan, cos I dont have an oven right now...miss baking a lot.and about the ragi semiya, I bought it in chennai.Its available in all the grocery stores aroubnd there(especially Spencers).o next time when u go on vacation grab a few..:)
Bharti says
I'm amazed u have time for 2 blogs! Congrats....looking forward to veggie recipes on this space.
Also, thanks for checking in on me. Life is super duper busy at the moment and unfortunately , it leaves me very little time for blogging. I do miss it though, so we'll see when I get back to it.
Cynthia says
Congrats on your new blog!
Thanks Cynthia.
Sadhana says
Yes weightwatchers.com is a very nice reference site, the curry looks delicious. I go with Paneer & Cauliflower combination, quit tofu few years back. Don't wanna go back.
Rachana Kothari says
Dear Madhuram,
Please collect your award from my blog:)
Thanks!
CurryLeaf says
I too had bookmarked the same recipe Madhu.I too am a regular at ww.Looks great and yes with pasta also this is wonderful
jayasree says
Congrats Madhu on your new site. It is well laid out. I just had a glimpse. Have to go through the list of recipes.
I have been away from blogging for quite sometime. So have lots to catch up with.
Thank you very much Jayasree.
sophia says
Your son likes tofu? Wow, what a good little boy! But I'm not surprised...prepared like this, tofu actually looks great!
Divya VIkram says
Thanks for introducing the Weightwatchers website. Never knew abt it/ This curry looks scrumptious.
Rachana Kothari says
The curry looks really delicious!!! Though I am not a big cauliflower fan, but after seeing this pic, and the recipe, I definitely feel like trying it out:)