4.9 from 69 votes
Spiced Cauliflower and Tofu in Green Masala Sauce - Hara Masala Gobi Tofu
This dish features oven-roasted spiced cauliflower and tofu coated in a green masala sauce made from cilantro, spinach, garlic, ginger, and green chile. The vegetables are tossed in cornstarch and spices before baking to develop a crispy exterior. The vibrant sauce, cooked with onion and warming spices, coats the cooked vegetables, creating a layered flavor profile with fresh herbs and gentle heat.
Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins
Servings:
3
Calories:
133 kcal
Course:
Main Course
Cuisine:
Indian, Vegan, gluten-free
Ingredients
Cauliflower and Tofu:
- 1/2 cauliflower large head, chopped into small florets
- 7 oz tofu pressed for 5 mins in paper towels and cubed, or use 1 cup more cauliflower, veggies or cooked chickpeas
- 2 tsp neutral cooking oil generic cooking oil
- 1 tbsp cornstarch or other starch
- 1/2 tsp salt turmeric, ground cumin, coriander, garam masala
- 1/4 tsp black pepper or more
- 1/4 tsp cayenne pepper or more
- 1/2 tsp paprika or more
Green Sauce mix:
- 1 cup cilantro packed
- 1/2 cup baby spinach
- 4 cloves garlic
- 1 inch ginger
- 1/2 hot green chile
- 2 tsp lemon juice
Masala Sauce:
- 1 tsp neutral cooking oil generic cooking oil
- 1/2 onion finely chopped, medium
- 1/2 tsp ground cumin garam masala, and turmeric
- 1/4 tsp cloves ground
- 1/3 tsp salt
- 1/2 tsp sugar or other sweetener
- 1/2 cup non-dairy milk almond, cashew or coconut
Instructions
- Preheat the oven to 425 degrees F / 220ºc. Chop the cauliflower and tofu and add to a bowl. Drizzle oil and mix and rub in. In a bowl, mix the starch, spices and salt and mix well. Sprinkle all over the cauliflower and tofu and toss. Sprinkle some more paprika over the cauliflower and tofu for additional color and toss to coat. (Add 1 tbsp nutritional yeast for cheesier flavor). Transfer to a parchment lined baking sheet. Bake for 25 minutes.
- Meanwhile. Blend all the ingredients under green sauce with few tablespoons of water until smooth.
- Heat oil in a skillet over medium heat. Add onion and pinch of salt and cook until translucent.
- Add spices, mix and cook for a minute. Pour the sauce from the blender jar into the skillet. Use a few more tbsp of water to rinse and get all the sauce from the jar and pour into the skillet. Add salt and sweetener. Bring to a boil. About 5 minutes. At this point you can store the sauce for use later (refrigerate for upto 3 days).
- Add the baked cauliflower and tofu to the sauce. Add salt and non dairy milk, toss well. Taste and adjust salt and heat. Cover and bring to a boil. Let it sit covered for another 2 minutes before serving. Garnish with pepper flakes and serve with vegan Naan, flatbread or rice.
Cup of Yum
Notes
- Nutritional information provided is based on one serving size.
Nutrition Information
Calories
133kcal
(7%)
Carbohydrates
11g
(4%)
Protein
6g
(12%)
Fat
7g
(11%)
Sodium
376mg
(16%)
Potassium
280mg
(6%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
1080IU
(22%)
Vitamin C
16.3mg
(18%)
Calcium
95mg
(10%)
Iron
1.4mg
(8%)
Nutrition Facts
Serving: 3 Serving
Amount Per Serving
Calories 133
% Daily Value*
| Calories | 133kcal | 7% |
| Carbohydrates | 11g | 4% |
| Protein | 6g | 12% |
| Fat | 7g | 11% |
| Sodium | 376mg | 16% |
| Potassium | 280mg | 6% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 1080IU | 22% |
| Vitamin C | 16.3mg | 18% |
| Calcium | 95mg | 10% |
| Iron | 1.4mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.