Tandoori Spiced Tofu

Pan-crisped extra firm tofu cubes tossed in warm Indian spices, served with steamed broccoli florets and nutty brown basmati rice.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 6
• Cuisine: Indian
• Difficulty: Easy

Dietary

• Vegetarian
• Vegan
• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• Pescatarian
• Low-Sodium
• High-Fiber
• Low-Sugar
• Low-Cholesterol
• Low-Saturated-Fat
• Low-Fat
• Low-Calorie

Tags

• sauté
• quick
• healthy
• budget-friendly

Ingredients

• 2 package extra firm tofu (pressed dry, cut into 3/4-inch cubes)
• 2 package pre-cooked brown basmati rice
• 2 pound broccoli florets (cut bite-sized)
• 2 tablespoon canola oil
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 1 teaspoon ground turmeric
• 0.5 teaspoon fine sea salt

Instructions

1. In a medium bowl, combine ground cumin, ground coriander, ground turmeric, and fine sea salt. Gently toss the pressed tofu cubes in the spice mixture until evenly coated.
2. Heat canola oil in a large 12-inch nonstick skillet over medium-high heat. Add the spiced tofu cubes in a single layer and sear for 8 to 10 minutes, turning occasionally until golden brown and crispy on all sides.
3. While the tofu cooks, steam broccoli florets in a steamer pot over 1 inch of boiling water for 5 minutes until tender and bright emerald green.
4. Heat the pouches of pre-cooked brown basmati rice in the microwave according to package instructions for 90 seconds.
5. Divide the warm brown basmati rice, steamed broccoli florets, and crispy spiced tofu cubes among six bowls.

Notes

Pressing the tofu with paper towels before cubing ensures a crisp outer crust.

Nutrition (per serving)

• Calories: 320
• Protein: 18 g
• Carbohydrates: 38 g
• Fat: 12 g
• Fiber: 9 g
• Sodium: 220 mg
• Saturated Fat: 1.4 g
• Sugar: 2.8 g