Indian Tofu Plate

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

• 15 oz firm tofu, cubed
• 1/4 cup cooked brown rice
• 1 cup cooked cauliflower rice (from about 1.5 cups raw)
• 3/4 cups cooked green beans (from about 2 cups raw)
• 1.5 cups cooked spinach (from about 15 oz raw)
• 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

• 30 oz firm tofu, cubed
• 1/2 cup cooked brown rice
• 2 cups cooked cauliflower rice (from about 3 cups raw)
• 1 1/2 cups cooked green beans (from about 4 cups raw)
• 3 cups cooked spinach (from about 30 oz raw)
• 2 tsp cumin
• 2 tsp smoked paprika
• 4 cloves garlic, minced
• 2 tsp grated ginger
• 1/2 cup cilantro, roughly chopped
• 1 cup yogurt

• 60 oz firm tofu, cubed
• 1 cup cooked brown rice
• 4 cups cooked cauliflower rice (from about 6 cups raw)
• 3 cups cooked green beans (from about 8 cups raw)
• 6 cups cooked spinach (from about 60 oz raw)
• 4 tsp cumin
• 4 tsp smoked paprika
• 8 cloves garlic, minced
• 4 tsp grated ginger
• 1 cup cilantro, roughly chopped
• 2 cups yogurt

• 90 oz firm tofu, cubed
• 1 1/2 cups cooked brown rice
• 6 cups cooked cauliflower rice (from about 9 cups raw)
• 4 1/2 cups cooked green beans (from about 12 cups raw)
• 9 cups cooked spinach (from about 90 oz raw)
• 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

• 120 oz firm tofu, cubed
• 2 cups cooked brown rice
• 8 cups cooked cauliflower rice (from about 12 cups raw)
• 6 cups cooked green beans (from about 16 cups raw)
• 12 cups cooked spinach (from about 120 oz raw)
• 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 nonstick skillet over medium high heat, about 1 minute, until a drop of water sizzles.

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2. Season the tofu, add it, and sear, turning to color the sides, 8 to 10 minutes, until golden and crisp, then set it aside.

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3. Add the green beans and cook 4 to 5 minutes, until bright and just tender.

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4. Add the cauliflower rice and cook, stirring, 4 to 5 minutes, until tender and lightly toasted.

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5. Add the spinach and cook 2 to 3 minutes, until wilted.

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6. Bloom the cumin, smoked paprika, garlic, and ginger about 30 seconds until fragrant, then stir in the yogurt off the heat.
7. Serve the tofu and vegetables over the cooked rice with the cilantro on top.

• Calories516
• Protein41g
• Carbs52g
• Fat18g
• Fiber8g
• Sodium165mg

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

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