Indian-Style Tofu and Cauliflower with Chutney

MYRECIPES
15Ingredients
75Minutes
600Calories

Ingredients

US|METRIC
  • 14 ounces water (firm, packed tofu, drained)
  • 1 onion (medium, cut into 6 wedges)
  • 2 tablespoons canola oil
  • 1 teaspoon brown mustard seeds
  • 3/4 teaspoon cumin seeds
  • 2 teaspoons curry powder
  • 4 garlic cloves
  • 1 piece fresh ginger (peeled and coarsely chopped)
  • 4 cups cauliflower florets (about 1 1/4 pounds)
  • 1/4 cup water
  • 1 teaspoon salt
  • 14 1/2 ounces diced tomatoes (undrained)
  • 4 1/2 cups basmati rice (hot cooked)
  • 1/4 cup fat free yogurt (plain)
  • 1/4 cup chopped fresh cilantro
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    NutritionView More

    600Calories
    Sodium18% DV440mg
    Fat9% DV6g
    Protein25% DV13g
    Carbs40% DV121g
    Fiber16% DV4g
    Calories600Calories from Fat50
    % DAILY VALUE
    Total Fat6g9%
    Saturated Fat0g0%
    Trans Fat
    Cholesterol0mg0%
    Sodium440mg18%
    Potassium630mg18%
    Protein13g25%
    Calories from Fat50
    % DAILY VALUE
    Total Carbohydrate121g40%
    Dietary Fiber4g16%
    Sugars5g10%
    Vitamin A15%
    Vitamin C80%
    Calcium10%
    Iron35%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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