Today I want to share this recipe that I created myself a while back. I have to admit I’m not one for exact measurements, I prefer to follow my instincts! You may not feel confident to do that yet, but hopefully in time you’ll find you develop an instinct for how to make subtle (or mega) changes to a recipe to suit your own tastes or use up the vegetables that need eating before they go off!
This tasty curry is rich in protein as tofu, cauliflower and coconut yoghurt are all good sources of plant based protein. With plant protein it’s great to include a few different sources as you’ll be sure to get all of the essential amino acids (read more about protein here).
I didn’t use onions in this curry as a lot of people with gut problems will react to onion. There may be small quantities of onion if you use spice mixes, check the packaging! You’re welcome to add some onions if that’s your preference, but I really didn’t miss them!
There’s lots of white in this meal; the cauliflower, potato, tofu and yoghurt. It’s easy to disregard white food when we’re focusing on eating a range of colourful foods, but white potatoes contain more potassium than most other vegetable or fruit; cauliflower is very high in vitamin C and anti-oxidants. All of the white foods in this curry add protein.
Roasted Cauliflower, Potato and Spinach Curry
- 1 whole cauliflower
- 2 large white potatoes
- 4 large handfuls spinach
- 2 tablespoons olive oil
- 2 teaspoons garam masala
- 2 cloves garlic
- 1 pinch salt
- 2 teaspoons paprika
- 1 finely chopped red chilli
Creamy Tofu Tikka
- 1 block firm tofu
- 2 tablespoons coconut yoghurt
- 1 tablespoon tikka seasoning
- 1/4 cup coriander
Herby Coconut Yoghurt Side
- 1 cup coconut yoghurt
- 2 teaspoons fresh chopped mint
- 1/4 cup fresh chopped coriander
Roast the Cauliflower and Potatoes
Start by pre-heating your oven to 220 degrees Celsius (or 200 if you have a fancy oven that quickly gets as hot as the dial says!).
Roughly chop the cauliflower in to large pieces (if you use some of the leaves and stalk you benefit from extra fibre, vitamin c, calcium, iron and other vitamins & minerals). Place the cauliflower on an oven tray and drizzle with olive oil and sprinkle the garam masala evenly over the cauliflower.
Cut your potatoes in to approximately one inch cubes (or random shapes if your chopping is as good as mine!). Place these on to a separate oven tray and drizzle with olive oil. Finely chop a red chilli, crush the cloves of garlic and add to these to the potatoes along with the salt and paprika.
Put your trays of cauliflower and potatoes in to the oven to roast for 30 minutes.
Half way through roasting, remove from the oven and give it all a good shake.
Once the cauliflower and potatoes are roasted to perfection, remove them from the oven and place them in a large saucepan along with the spinach. You may need to add a small amount of oil to the bottom of the pan if it’s not non-stick, then leave these on the lowest heat on your hob while the tofu is cooking, giving them an occasional stir.
Creamy Tofu Tikka
While the cauliflower and potato are roasting, cut the tofu into cubes; the smaller the cubes the more surface area picks up the flavour from the tikka seasoning. I’d aim for half an inch to an inch in size. put the tofu cubes in to a bowl, add the tikka seasoning and use your fingers to gently mix the two until the tofu is fully covered.
Your tofu is now ready to heat up, but make up your coconut yoghurt side before you do that!
Simply shallow fry the tofu on the hob on a medium heat, add two tablespoons of coconut yoghurt and keep the tofu moving as it cooks (this will take about 8 minutes). Just as you switch off the heat, add a generous handful of fresh coriander leaves.
Herby Coconut Yoghurt
This is a super simple and deliciously fresh accompaniment to these dishes, and goes well with many others.
Simply finely chop a sprig of mint leaves and a handful of coriander leaves, and stir in to the yoghurt.
Serve with rice or naan (or both!)
Plate up your food and enjoy, I had this with rice but it’d be equally delicious with naan bread (gluten free naan bread is available in good ‘free from’ shops!). For some extra flavour you can always add some Indian chutneys and pickles!