Roasted Cauliflower and Chickpea Curry with Crispy Tofu; best foods for weight loss

This vegan cauliflower curry recipe is simple to make and a great one for the whole family. It’s hearty, warming and comforting but also perfectly balanced nutritionally; providing good plantbased protein and great fibre; all in a delicious flavoursome Indian spiced sauce. If you prefer to serve without tofu, the good news is that it’s still a nutritious and balanced meal.

This recipe works so well as you can give your sauce a head start, allowing it to simmer and thicken into a delicious sauce whilst the cauliflower is roasting in the oven. Then you can finish it off in the sauce until it’s soft and tender.

Roasting the cauliflower makes all the difference! Not only does it give the cauliflower a richer golden colour, but it also has a deeper flavour when combined with the rich curry sauce. I also like to see my onions, so I have sliced them here rather than chopped. I feel it gives the curry more structure!

To make this cauliflower curry, you’ll need:

  • 1 pack extra firm tofu; cut into 1inch cubes

Marinade for tofu:

  • 3 tbsp rapeseed oil
  • 1 tbsp ground cumin
  • 1 tbsp ground coriander
  • 1 tsp garlic powder
  • 1 tsp turmeric
  • Salt
  • Rapeseed oil for frying

For the curry:

  • 1 head of cauliflower; cut into small florets
  • Rapeseed oil for tossing
  • 3 large onions, finely sliced
  • 1 tsp turmeric
  • 1 tbsp ghee or coconut oil
  • 1 tbsp ginger; finely grated
  • 4 cloves garlic; finely chopped
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
  • ½ tsp chilli powder
  • 2 400g tins plum tomatoes
  • 1 400g tin chickpeas; rinsed and drained
  • Salt
  • A handful of fresh coriander for garnish

 

Make up the marinade for the tofu and toss the cubes until they are evenly coated. Set aside. (This can be done hours or a day before if time allows)

Heat the oven to 180oc.

In a large bowl, toss the cauliflower florets in a little rapeseed oil and season with salt. Lay them out on a large lined baking tray and roast for around 30-40mins.

In a large pan, heat the oil or coconut oil. Add the onions and turmeric and cook on a high heat until they are translucent, for around 2 mins. Now turn the heat down and continue to cook for at least 10mins, tossing regularly until they are softened and beginning to caramelise. Do not allow them to brown.

Add the ginger and garlic and cook over a low heat, until the aromas are released but they do not burn.

Now add the spices (except the garam masala) and salt. Continue to cook on a medium heat for a further 5mins to release the flavours before adding the tin tomatoes. Break up the tomatoes and mix well.

Add the chickpeas and bring to a simmer; then cover and allow the sauce to cook and thicken over a low heat for at least 20-25mins but longer if time allows.

Once the cauliflower has browned but not all over, remove it from the oven and add them to the pan. Now add the garam masala and allow to simmer gently for 5-10mins. Check seasoning and allow it to settle for 10mins before serving.

Meanwhile, heat a little oil in a non-stick frying pan and add the tofu cubes. Allow them to crisp on one side before turning them gently to crisp up each side. Serve them fresh alongside the curry.

 

Variations:

Sometimes I prefer the sauce to be a thicker, more Asian coconut flavour, in which case I leave out the tomatoes. You won’t have as much sauce but delicious and richer as seen below.

 

Roasted Cauliflower Curry, The May Way

In this version, I have also left out the Tofu and chickpeas and included carrots for a less heavy meal.

QUICK TIP: If you’re in a hurry, this cauliflower curry can be made using a curry powder instead; simply add it in instead of the spices once the onions, ginger and garlic are cooked.

What is Tofu?

Tofu is made from soybeans that have been crushed, mixed with water and then curdled into a firm cheese-like texture. It is often packed in blocks but can be bought in various forms. Soybeans are a first class protein; providing all the essential amino acids the body needs. As a vegan (or vegetarian), tofu is an ideal choice to ensure adequate protein and to keep you fuller for longer. It is also a good source of iron, calcium as well as magnesium and other nutrients. It is important to choose a good quality tofu product that has been derived from the soybeans themselves, rather than a soy isolate; check the labelling carefully

Want more tofu recipes but not sure which one to use? Find out how versatile tofu is as Leith trained Ruth Weighill, from Forkful Food prepares 4 mouthwatering dishes, with the different forms available.

CLICK HERE TOFU COOKING CLASS FOR TOFOBES