Indian Style Tofu Recipe

By the wlr team

Take a break from meat and try this amazingly filling vegetarian dish! With almost all of your 5 a day incorporated it’s sure to fill you up for the evening. Serve up with cauliflower cous cous or rice, whichever you prefer!

  • Recipe makes: 2 servings
  • Prep time:
    10 mins
  • Cook time: 15 mins
  • Calories: 500
    per serving


  • 500g frozen spinach
  • 90g onion
  • 1 garlic clove
  • 1g ground ginger
  • 2 tbsp olive oil
  • 30g soy yoghurt
  • 1g curry powder
  • 2.5g Garam Masala
  • 400g Tofu
  • 100g cauliflower
  • 100ml vegetable stock


  1. Thaw and drain the spinach.
  2. Gently cook the onion, garlic and ginger in 1 tbsp olive oil till the onion is translucent.
  3. Whizz the spinach and yoghurt in a processor till smooth.
  4. Add the curry and garam masala to the mixture in the pan. Stir in the spinach/yoghurt mixture. Cook for about 5 minutes or until all remaining liquid has disappeared.
  5. Fry the tofu cubes in the remaining oil till golden brown. Add to the spinach mix and cook for 5 minutes.
  6. Whizz the cauliflower in a processor till it’s in fine grains that look like cous cous. Put the vegetable stock in a saucepan, and steam the cauliflower for 5 minutes max.
  7. Serve the tofu over the cauliflower.

N.B. You can use the cauliflower cous cous in other dishes of course.

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Nutrition information per serving
Calories (kcal)500
Carbohydrate (g)22.1
Fat (g)30.5
Protein (g)39.2
Fibre (g)9.0
Alcohol (g)0.0
Fruit & Veg4.6

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