15 Ingredients
  • 1 (14-ounce) package firm water-packed tofu, drained
  • 1 medium onion, 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 (1/2-inch) piece fresh ginger, peeled and coarsely chopped
  • 4 cups cauliflower florets (about 1 1/4 pounds)
  • 1/4 cup water
  • 1 teaspoon salt
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 4 1/2 cups hot cooked basmati rice
  • 1/4 cup plain fat-free yogurt
  • 1/4 cup chopped fresh cilantro
Nutrition
299
15% daily value
6 servings
                                       
                                            balanced, high-​fiber, vegetarian, gluten-​free
     

Fat

13% 9

Saturated

6% 1

Trans

- 0

Monounsaturated

- 4

Polyunsaturated

- 3

Carbs

15% 46

Carbs (net)

- 41

Fiber

20% 5

Sugars

- 6

Sugars, added

- 0

Protein

24% 12

Cholesterol

0% 0

Sodium

18% 443

Calcium

22% 225

Magnesium

17% 69

Potassium

18% 642

Iron

21% 4

Zinc

11% 2

Phosphorus

31% 216

Vitamin A

2% 18

Vitamin C

95% 57

Thiamin (B1)

47% 1

Riboflavin (B2)

11% 0

Niacin (B3)

15% 3

Vitamin B6

23% 0

Folate equivalent (total)

48% 193

Folate (food)

- 82

Folic acid

- 65

Vitamin B12

1% 0

Vitamin D

- 0

Vitamin E

8% 2

Vitamin K

31% 24
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