High-Protein Tofu Korma with Roasted Cauliflower

Ingredients

• 600 g extra-firm tofu (Pressed and cut into cubes)
• 150 g dry red lentils (Rinsed)
• 600 g cauliflower (Cut into florets)
• 3 tbsp olive oil (Divided between the spice base, tofu, and cauliflower)
• 1 tsp cumin seeds (For toasting and grinding)
• 2 tsp coriander seeds (For toasting and grinding)
• 4 cardamom pods (Lightly crushed; for toasting and grinding)
• 1 cinnamon stick (For toasting and grinding)
• 1 yellow onion (Finely diced)
• 4 cloves garlic (Minced)
• 25 g fresh ginger (Grated)
• 2 tbsp tomato paste
• 1 tsp ground turmeric
• 2 tsp garam masala
• 500 ml vegetable stock
• 400 ml unsweetened soy milk (For the creamy sauce)
• 60 g raw cashews (Soaked if needed, then blended into the sauce)
• 2 tbsp lemon juice (To finish the korma)
• 1 red onion (Thinly sliced for pickling)
• 60 ml apple cider vinegar (For the pickled onions)
• 60 ml water (For the pickled onions)
• 1 tsp granulated sugar (For the pickled onions)
• salt (To taste, for the korma, tofu, cauliflower, and onions)
• black pepper (To taste)

Steps

1. 1

   Preheat the oven to 220°C/425°F. Line a large baking sheet with parchment.

2. 2

   Combine the sliced red onion, apple cider vinegar, water, sugar, and a pinch of salt in a bowl or jar. Set aside to pickle while preparing the curry.

3. 3

   Place the cumin seeds, coriander seeds, cardamom pods, and cinnamon stick in a dry skillet over medium heat. Toast for 1–2 minutes, shaking the pan frequently, until fragrant but not burnt.

4. 4

   Transfer the toasted spices to a spice grinder or mortar and grind them into a coarse powder. Set aside.

5. 5

   Toss the tofu cubes with about 1 tablespoon of olive oil, salt, and black pepper. Spread them on one side of the baking sheet.

6. 6

   Toss the cauliflower florets with about 1 tablespoon of olive oil and salt. Arrange them on the other side of the baking sheet.

7. 7

   Roast the tofu and cauliflower for 25–30 minutes, turning once halfway through. The tofu should be browned at the edges and the cauliflower tender with caramelized spots.

8. 8

   While the tofu roasts, heat the remaining olive oil in a large saucepan or deep skillet over medium heat. Add the ground toasted spices and fry for about 30 seconds until aromatic.

9. 9

   Add the diced onion and cook for 5–7 minutes, stirring occasionally, until softened and lightly golden.

10. 10

    Add the minced garlic and grated ginger. Cook for 1–2 minutes until fragrant, taking care not to let the garlic brown.

11. 11

    Stir in the tomato paste, turmeric, and garam masala. Cook for about 1 minute to toast the spices and tomato paste.

12. 12

    Add the rinsed red lentils and vegetable stock. Stir well, bring to a simmer, and cook for 15–20 minutes, stirring occasionally, until the lentils are tender and the mixture has thickened.

13. 13

    Blend the soy milk and cashews until smooth and creamy. Pour this mixture into the lentil sauce and stir to combine.

14. 14

    Simmer the korma gently for 5 minutes, stirring frequently, until creamy. Add lemon juice and season with salt and black pepper to taste.

15. 15

    Divide the creamy lentil korma among three bowls. Top with the roasted tofu and serve with the roasted cauliflower and pickled pink onions.

Notes

The transcript states that the quantities serve three portions and provide approximately 40 g of plant protein per serving, or more than 130 g for the full recipe. The ingredient amounts and detailed timings above are estimates because no written quantities were provided in the source. Pickled onions can be made several days ahead and refrigerated. Blend the cashews thoroughly for the smoothest sauce.

Nutrition per serving

• main
• vegan
• plant-based
• high-protein
• gluten-free
• roasted
• meal-prep
• South Asian