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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Asian >> Indian Subcontinent >> Indian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Place tofu on several layers of paper towels. | 2. Cover tofu with several more layers of paper towels; top with a cast-iron or other heavy skillet. | 3. Let stand 30 minutes. | 4. Discard paper towels. | 5. Cut tofu into 1/2-inch cubes, then roast for 20 minutes. | 6. Place onion in a food processor; pulse until finely chopped. | 7. Heat a large skillet over medium heat. | 8. Add oil to pan; swirl to coat. | 9. Add mustard seeds and cumin; cook 10 seconds or until mustard seeds begin to pop. | 10. Add onion and curry powder; cook 10 minutes, stirring frequently. | 11. Increase heat to medium-high; cook 2 minutes or until onion is golden, stirring constantly. | 12. Place garlic and ginger in food processor; process until a smooth paste forms. | 13. Stir garlic mixture into onion mixture; sauté 1 minute, stirring constantly. | 14. Stir in tofu, cauliflower, 1/4 cup water, salt, and tomatoes; bring to a simmer. | 15. Cover, reduce heat to medium-low, and cook 15 minutes. | 16. Uncover, increase heat to medium, and simmer 10 minutes or until cauliflower is tender. | 17. Spoon 3/4 cup rice onto each of 6 plates; top each serving with 1 cup tofu mixture. | 18. Spoon 2 teaspoons yogurt over each serving; sprinkle with cilantro. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
tofu	1	package	drained	-	-	-	-
onion	1		cut	44.0	10.274000000000001	1.21	0.11
canola oil	2	tablespoons		247.52	0.0	0.0	28.0
brown mustard seed	1	teaspoon		-	-	-	-
cumin seed	3/4	teaspoon	ground	5.9063	0.6968	0.2805	0.3508
curry powder	2	teaspoons		13.0	2.2332	0.5716	0.5604
garlic clove	4			-	-	-	-
ginger	1/2		peeled chopped	0.8	0.1777	0.0182	0.0075
cauliflower floret	4	cups		-	-	-	-
water	1/4	cup		0.0	0.0	0.0	0.0
salt	1	teaspoon		-	-	-	-
tomato	1	can	diced undrained	62.068999999999996	13.7631	3.2384	0.5397
basmati rice	4 1/2	cups	cooked	-	-	-	-
plain yogurt	1/4	cup	fat-free	-	-	-	-
cilantro	1/4	cup	chopped	0.92	0.1468	0.0852	0.0208
harissa				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.