This fragrant velvety curry relies on soaked and blended cashew nuts for it’s creamy mouthfeel – no cream or coconut milk required. High in fiber and protein, this dish will satisfy your hunger and keep you full for longer.
Tofu works incredibly well in this dish, soaking up the curry flavours beautifully, but chickpeas are a good substitute if you prefer.
While many people are sceptical of tofu at first (I was too!), it is one of the most affordable, nutritious, and versatile sources of protein. You can pick up tofu for around R5.00 per block at Chinese food supermarkets in South Africa. A 200g block of tofu provides around 20 g of protein – that is equivalent to about 3 eggs!
There are hundreds of different delicious ways to use it. If you think that you don’t enjoy tofu, try this dish and you might just change your mind.
This dish pairs well with steamed basmati or brown rice, or even with some whole-wheat roti if you want to be fancy. You can also serve it with a fresh green salad or some sambals if you want.
Cauliflower Tofu Tikka Masala
Ingredients
- 60 g unsalted cashew nuts
- 1 pinch saffron substitute 1 tsp turmeric if you don't have saffron
- 500 ml boiled water
- 800 g cauliflower florets about 1 large head
- 2 heaped tbsp plain Greek yoghurt try coconut yoghurt for vegan
- 2 tsp smoked paprika
- zest of 1 lemon
- 1 tbsp fruit chutney
- 1 tbsp olive or canola oil
- 1 onion, diced
- 2 – 4 garlic cloves, minced
- 5cm ginger, minced
- 1 tsp ground cinnamon
- 1/4 tsp ground cloves
- 1/4 tsp ground cardamom
- 2 tbsp tomato paste
- 400 – 500 g tofu, cubed firm tofu is best, but a softer tofu will work too as long as you handle it gently
- salt and pepper for seasoning
- fresh coriander or parsley for garnishing
Instructions
- Place the cashew nuts, chutney, saffron (or turmeric) and boiled water in a jug and leave to soak.
- Preheat the oven to grill setting (or as high as it can go).
- Place the cauliflower in a large mixing bowl. Mix the yoghurt, paprika, lemon zest and chutney together in a small bowl, then combine the marinade with the cauliflower florets, spreading it well over each floret.
- Place the marinated cauliflower on a large prepared baking tray and season with salt and black pepper. Place the tray in the center of the oven and roast for 12 – 15 minutes, until the florets are browned around the edges.
- Add the oil and onion to a large non-stick skillet, and fry on medium heat until translucent. Add water as needed to prevent sticking.
- Add the garlic, ginger, cinnamon, cardamom and cloves to the onions and fry for 1 minute, then turn off the heat. Add the tomato paste and a splash of boiled water, then transfer this mixture to a blender and blend until it is super smooth, then return it to the skillet. Turn the heat on low and cook for another 5 minutes, stirring regularly.
- While the onion mixture is cooking, blend the cashew nut mixture until super smooth, then add it to the onion mixture in the skillet.
- Add the tofu and then cook for another 5 minutes on medium heat until the sauce begins to thicken slightly. Turn off the heat and add the cauliflower.
- Gently mix the cauliflower into the sauce. Be careful not to break up the tofu.
- Taste the sauce and season with salt and black pepper as needed.
- Next, pour the sauce into an oven-proof casserole dish and put it under the grill until golden and bubbling.
- Garnish with fresh herbs and serve with steamed rice and a big green salad.