Indian Tofu Bowl

One plate is the amount the calories and protein above are for.

• 12 oz tofu, cut into 1-inch pieces
• 1/4 cup cooked brown rice
• 1.5 cups cooked cauliflower (from about 2 cups raw florets)
• 1 cup cooked spinach (from 10 oz raw, one bag)
• 1 tsp cumin
• 1 tsp smoked paprika
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1/4 cup cilantro, roughly chopped
• 1/2 cup yogurt

• 24 oz tofu, cut into 1-inch pieces
• 1/2 cup cooked brown rice
• 3 cups cooked cauliflower (from about 4 cups raw florets)
• 2 cups cooked spinach (from 20 oz raw, 2 bags)
• 2 tsp cumin
• 2 tsp smoked paprika
• 4 cloves garlic, minced
• 2 tsp grated ginger
• 1/2 cup cilantro, roughly chopped
• 1 cup yogurt

• 48 oz tofu, cut into 1-inch pieces
• 1 cup cooked brown rice
• 6 cups cooked cauliflower (from about 8 cups raw florets)
• 4 cups cooked spinach (from 40 oz raw, 4 bags)
• 4 tsp cumin
• 4 tsp smoked paprika
• 8 cloves garlic, minced
• 4 tsp grated ginger
• 1 cup cilantro, roughly chopped
• 2 cups yogurt

• 72 oz tofu, cut into 1-inch pieces
• 1 1/2 cups cooked brown rice
• 9 cups cooked cauliflower (from about 12 cups raw florets)
• 6 cups cooked spinach (from 60 oz raw, 6 bags)
• 6 tsp cumin
• 6 tsp smoked paprika
• 12 cloves garlic, minced
• 6 tsp grated ginger
• 1 1/2 cups cilantro, roughly chopped
• 3 cups yogurt

• 96 oz tofu, cut into 1-inch pieces
• 2 cups cooked brown rice
• 12 cups cooked cauliflower (from about 16 cups raw florets)
• 8 cups cooked spinach (from 80 oz raw, 8 bags)
• 8 tsp cumin
• 8 tsp smoked paprika
• 16 cloves garlic, minced
• 8 tsp grated ginger
• 2 cups cilantro, roughly chopped
• 4 cups yogurt

1. Warm a little oil in a skillet over medium high, about 1 minute, until it shimmers.

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2. Add the tofu and sear, turning now and then, 6 to 8 minutes, until golden and crisp on all sides, then set it aside.

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3. Add the cauliflower and cook, 6 to 8 minutes, until tender and lightly golden.

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4. Add the spinach and cook, 1 to 2 minutes, until it wilts.

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5. Lower the heat, add the cumin, paprika, garlic, and ginger, and cook, about 1 minute, until fragrant, then stir in the yogurt off the heat.

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6. Fold the tofu back in, spoon over the brown rice, top with cilantro, and serve.

• Calories444
• Protein34g
• Carbs44g
• Fat14g
• Fiber7g
• Sodium152mg

• Gut Health
• Eating Well
• A Healthy Weight
• Blood Sugar
• Joint Comfort

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