Cauliflower Tofu Tikka Masala
Adapted from a recipe in Jamie Oliver's Veg, this is a rich and velvety plant-based curry packed with protein and fiber.
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.
Notes
Nutritional information per portion (1/4 of recipe): 287 kcal, 16.2g fat; 23.9g carbohydrate; 7.5g fiber; 18.4g protein.
DIETITIANS NOTES:
Serve with steamed rice + some fresh chopped salad or sambals.
You can substitute the tofu with chickpeas or another bean for an equally tasty result.