Curried Tofu with Plant-Based Raita

Each October we celebrate Breast Cancer Awareness Month as a time to focus on adding a variety of foods for breast health and cancer prevention, as well as for an overall delicious and anti-inflammatory diet. This sheet pan meal delivers all that! It is a spicy and flavor-packed meal that’s easy to prepare in under an hour. Rich in plant-based protein from tofu and fiber from cauliflower, carrots, and brown basmati rice, it is also a dish that supports digestive health and long-lasting energy. The plant-based raita adds a cool, refreshing touch, to offset the bold flavor of the curry. For added heat and more anti-inflammatory power, add a little Serrano pepper to the raita!

Active Prep Time: 20 mins ∙ Cook Time: 25 mins ∙ Serves: 4

INGREDIENTS

14–16 ounces extra-firm tofu

1 small head cauliflower

4 large carrots, peeled

1 red onion

2 tablespoons avocado oil

1 tablespoon curry powder (and 1 tablespoon turmeric powder, optional)

Salt and pepper

2 cups cooked brown basmati rice

Plant-Based Raita

2/3 cup plain plant-based yogurt

1/4 cup minced cucumber

3 tablespoons minced red onion

3/4 teaspoon ground cumin

2 teaspoons minced serrano pepper, optional

Salt and pepper

DIRECTIONS

Preheat oven to 425°F.

Pat tofu dry and chop into ¾-inch thick cubes. Separate and chop the cauliflower into medium florets. Chop the carrots into ½-inch lengths. Chop the onion into ½-inch thick slices.

Drizzle the chopped tofu and vegetables with avocado oil and toss with the curry powder to coat. Lightly season with salt and pepper. Spread out on a large sheet pan.

Roast 20–25 minutes, just until vegetables are lightly browned and fork tender.

Meanwhile, prepare the raita by folding together all ingredients and seasoning with salt and pepper to taste.

Serve the curry tofu and vegetables over cooked brown basmati rice with a large spoonful of the raita.

Calories per serving: 400 ∙ Fat: 15g ∙ Net Carbs: 35g ∙ Fiber: 10g ∙ Sugars: 9g ∙ Protein: 21g