Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Tofu and cauliflower cooked with the tangy whole spices used in Indian pickles: fennel, mustard, nigella and fenugreek.
Equipment: Large frying pan with a lid
Measures and names
Ingredients
- 400 g firm tofu, drained and cut into cubes
- 300 g cauliflower florets, small
- 1 tbsp oil
- 1 tsp fennel seeds
- 1 tsp black mustard seeds
- ½ tsp nigella seeds
- ½ tsp fenugreek seeds
- 1 onion, sliced
- 3 garlic cloves, crushed
- 1 green chilli, chopped
- ½ tsp ground turmeric
- 1 tsp chilli powder
- 2 tomatoes, chopped
- 1 tbsp lemon juice
- Salt
- 1 small handful of fresh coriander (cilantro), chopped
Method
- Heat half the oil in a large frying pan and fry the tofu for 6 minutes until golden. Tip onto a plate.
- Add the rest of the oil and the fennel, mustard, nigella and fenugreek seeds. When the mustard seeds pop, add the onion and cook for 4 minutes.
- Stir in the garlic, chilli, turmeric and chilli powder for 1 minute, then add the tomatoes and cauliflower with 4 tbsp water and a pinch of salt.
- Cover and cook for 7–8 minutes until the cauliflower is just tender, stirring once or twice.
- Return the tofu, add the lemon juice and toss for 1 minute. Scatter with coriander and serve.
Swaps and tips
Fenugreek seeds are bitter if they burn, so keep the heat moderate when the spices go in. Swap half the cauliflower for broccoli or green beans if you like.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 35 g | 18 g | 8 g | 24 g | 429 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
