Tofu Masala

May 15, 2023May 15, 20230 1
Spicy and comforting Tofu Masala recipe for a hearty dinner
in Vegan

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon canola oil
1 package firm tofu , cubed
1 tablespoon canola oil
1 onion , chopped
1 clove garlic , minced ( optional )
1 green bell pepper , chopped
1 can garbanzo beans , drained
1 tomato , chopped
2 tablespoons garam masala
salt and pepper to taste
2 cups water

Nutrision Information

Servings Per Recipe
4
Calories
287
Sugar
5g
Fat
15g
Tofu Masala is a popular Indian dish that is perfect for a hearty dinner on a cold night. This recipe features cubed tofu that is fried until crispy and then simmered in a spicy tomato-based sauce with garbanzo beans, green bell pepper, and onions. The dish is typically served over rice or with naan bread for dipping into the flavorful sauce. The combination of Indian spices in this dish gives it a unique and comforting flavor that is sure to warm you up from the inside out.

Instructions

1.In a large skillet, heat 1 tablespoon of canola oil over medium-high heat.
2.Add the cubed tofu to the skillet and fry until browned on all sides. Remove the tofu from the skillet and set it aside.
3.In the same skillet, heat another tablespoon of canola oil over medium-high heat.
4.Add the chopped onion and garlic (if using) to the skillet and sauté until the onion is translucent.
5.Add the chopped green bell pepper to the skillet and sauté for an additional 2-3 minutes.
6.Add the can of garbanzo beans (drained), chopped tomato, and garam masala to the skillet. Add salt and pepper to taste.
7.Pour in 2 cups of water, bring to a simmer, and let cook for 10-15 minutes, until the sauce thickens.
8.Add the cubed tofu back into the skillet and stir everything together.
9.Serve hot over rice or with naan bread, garnished with fresh cilantro if desired.

PROS

This dish is vegan, high in protein, and loaded with delicious Indian spices.

The tofu provides a good source of plant-based protein, while the garbanzo beans add fiber and texture to the dish.

CONS

Some people may find tofu to be bland or boring, but the spices in this recipe help to give it a kick.
Additionally, the garbanzo beans may be difficult to digest for some individuals with sensitive stomachs.

HEALTH & BENEFITS

This dish is high in protein and fiber, making it a filling and satisfying meal.
The spices in this recipe (garam masala) have been linked to anti-inflammatory and antioxidant effects, and may help to improve heart health and reduce blood sugar levels. The dish is also vegan and gluten-free, making it a good option for individuals with dietary restrictions.

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