Roasted Cauliflower with Walnut-Herb Sauce and Tofu Mash
Roasted cauliflower sits on a warm, softly blended tofu mash. A separate chopped walnut, parsley, garlic, and lemon sauce gives each forkful fresh flavor and a little crunch.
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Calories449
Protein27.3g
Carbs15.7g
Fat35.4g
Fiber7.3g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
42.35 mcg RAE4.7% DV100% coverage
Vitamin C
95.24 mg105.8% DV100% coverage
Vitamin D
0 mcg0% DV100% coverage
Vitamin B6
0.63 mg37.2% DV100% coverage
Vitamin B12
0 mcg0% DV100% coverage
Folate
150.96 mcg DFE37.7% DV100% coverage
Calcium
643.25 mg49.5% DV100% coverage
Iron
6.19 mg34.4% DV100% coverage
Magnesium
140.05 mg33.3% DV100% coverage
Potassium
922.48 mg19.6% DV100% coverage
Phosphorus
388.56 mg31.1% DV100% coverage
Zinc
3.48 mg31.7% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Air-fried cauliflower and tofu mash: Cut 160 g cauliflower into 3 cm florets, toss with 5 g olive oil and 0.2 g salt, and air-fry at 390°F (199°C) for 13 to 16 minutes, shaking twice, until tender and browned. Chop 25 g walnuts, 10 g parsley, and 2 g garlic; mix with 10 g lemon juice, 3 g olive oil, and 15 g water. Blend 200 g drained tofu with 30 g water and 0.2 g salt, then warm over low heat for 3 to 4 minutes to 165°F (74°C). Serve all cauliflower over the complete mash with every spoonful of walnut sauce. Uses the measured vegan ingredients and preserves the low-carb and keto-compatible formulation; verify packaged ingredients contain no wheat, milk, egg, fish, or shellfish. Contains soy and walnuts (tree nuts). The quantities are unchanged, so the ingredient-truth nutrition estimate remains applicable. No alternative ingredients are included in that estimate.
Rustic fork-mashed tofu plate: Heat the oven to 425°F (218°C). Toss 160 g cauliflower florets with 5 g olive oil and 0.2 g salt; roast for 22 to 25 minutes, turning once. Chop 25 g walnuts, 10 g parsley, and 2 g garlic and mix with 10 g lemon juice, 3 g olive oil, and 15 g water. Mash 200 g drained tofu thoroughly with a fork, fold in 30 g water and 0.2 g salt, and warm in a small saucepan over low heat for 4 to 5 minutes to 165°F (74°C). Spread the rustic mash on a plate, add all cauliflower, and spoon over the full walnut sauce. Uses the measured vegan ingredients and preserves the low-carb and keto-compatible formulation; verify packaged ingredients contain no wheat, milk, egg, fish, or shellfish. Contains soy and walnuts (tree nuts). The quantities are unchanged, so the ingredient-truth nutrition estimate remains applicable. No alternative ingredients are included in that estimate.
Storage and reheating
Refrigerate for up to 3 days.
Not marked as freezer-friendly.
Suggested reheating: Oven, Microwave.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.
A microwaved sweet-potato shortcut is explicitly disclosed before air-frying, then hot black beans and salsa fill both halves with avocado added fresh.