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Cauliflower Tofu Red Curry

Serves 5.


    Cauliflower Tofu Red Curry

    Red curry is a rich and decadent classic. Instead of fattier cuts of beef, low-fat, high-protein tofu is used, along with nutrient-dense cauliflower. Accompanied by coconut cilantro brown rice, you’ll want to put away your takeout menus for good.


    Instead of tofu, use chickpeas or boneless skinless chicken breasts.

    Protein change-up

    Any lean, neutral animal protein can stand in for a vegetarian one. Try organic chicken breast, beef, or salmon instead of tofu and tempeh. If you’re working with poultry, meat, or fish for stir-fries and fried rice, cook it through before combining it with raw vegetables, or use last night’s cooked leftovers.


    Cauliflower Tofu Red Curry


    • 2 cups (500 mL) water
    • 1 cup (250 mL) uncooked short-grain brown rice
    • 1/2 cup (125 mL) unsweetened shredded coconut
    • 1/2 cup (125 mL) finely chopped cilantro
    • 1 Tbsp (15 mL) coconut oil
    • 1 onion, thinly sliced
    • 2 garlic cloves, minced
    • 1 cup (250 mL) light coconut milk
    • 1 Tbsp (15 mL) red curry paste (add more if you prefer this spicier)
    • 1 - 28 oz (796 mL) can crushed tomatoes
    • 1 - 350 g package extra-firm pressed tofu, cut into 1/2 in (1.25 cm) cubes
    • 1/2 head cauliflower, cut into small florets
    • 1 Tbsp (15 mL) lemon juice
    • 2 Tbsp (30 mL) chopped fresh mint


    Per serving:

    • calories524
    • protein16g
    • fat28g
      • saturated fat18g
      • trans fat0g
    • carbohydrates58g
      • sugars5g
      • fibre12g
    • sodium336mg



    For the rice, in medium saucepan, bring water and rice to a boil, reduce to a simmer, cover, and cook for 45 minutes. Remove from heat and steam, covered, for 5 minutes. Fluff with fork and stir in coconut. Stir in cilantro immediately before serving.


    For the curry, heat oil over medium in large pot. Add onion and garlic; sauteu0301 for 5 to 8 minutes, until soft. Stir in coconut milk and curry paste until combined, followed by tomatoes, tofu, cauliflower, and lemon juice. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes, or until cauliflower is tender. Serve curry over prepared rice and garnish with mint.



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    Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.