Tofu Tikka Masala

May 25, 2023May 25, 20230 13
Tofu Tikka Masala Recipe for a Hearty and Healthy Meal
in Main

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons grated ginger
4 garlic cloves
1/4 cup plain soy yogurt ( plus more to taste )
1 lb extra firm tofu ( frozen and thawed for more texture , if desired )
1 can tomato sauce
1 can diced tomatoes , drained
1 can tomato paste
1 teaspoon dried fenugreek leaves ( optional )
1 teaspoon red chili powder
1 teaspoon garam masala powder
1/2 teaspoon turmeric powder
1/2 teaspoon crushed red pepper flakes

Nutrision Information

Servings Per Recipe
4-6
Calories
250
Sugar
8g
Fat
9g
Tofu Tikka Masala is a vegetarian twist on a classic Indian dish that is usually made with chicken. Tofu is used as a protein substitute, and it pairs perfectly with the spicy tomato-based sauce. The dish is easy to make and can be customized to your preferred level of spiciness. This recipe requires a few specialty ingredients, such as fenugreek leaves, which add a unique flavor to the dish. Overall, Tofu Tikka Masala is a hearty and healthy meal that is perfect for a cozy night in or as a meal prep option for the week ahead.

Instructions

1.In a large bowl, mix the grated ginger, chopped garlic, and plain soy yogurt until well combined.
2.Cut the extra firm tofu into bite-size pieces and add them to the bowl. Toss until the tofu is completely coated with the yogurt mixture.
3.Heat a large saucepan over medium heat and add the tofu mixture. Cook until the tofu is lightly browned and crispy, stirring occasionally.
4.In a separate bowl, mix the tomato sauce, diced tomatoes, tomato paste, fenugreek leaves, red chili powder, garam masala powder, turmeric powder, and crushed red pepper flakes.
5.Add the tomato mixture to the pan and stir until well combined with the tofu. Simmer for 10-15 minutes until the sauce is thick and the tofu is cooked through. Serve over rice or with naan bread.

PROS

Tofu Tikka Masala is a delicious and filling vegetarian meal that is high in protein and nutrients.

The dish can be seasoned to your preferred level of spiciness.

Tofu is a great source of plant-based protein and is low in calories, making it a great addition to a healthy diet.

CONS

Some people are not fans of tofu’s texture, which can be slightly spongy depending on how it is prepared.

This recipe calls for some hard-to-find ingredients, such as fenugreek leaves, which may require a trip to a specialty store.

While the dish itself is healthy, the way it is served (over rice or with naan bread) can add extra calories and carbs.

HEALTH & BENEFITS

Tofu is a great source of plant-based protein that is low in calories and fat.
Tomatoes are rich in antioxidants and contain lycopene, which has been linked to reducing the risk of heart disease and cancer.
Ginger and garlic are both known for their anti-inflammatory properties and can help boost immunity.

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