Go Back
+ servings
Tofu Tikka Masala

Heavenly Tofu Tikka Masala for a Cozy Night In

This Tofu Tikka Masala is a delicious, healthy, vegetarian twist on the classic dish, perfect for cozy nights in.
Prep Time 20 minutes
Cook Time 30 minutes
Marinating Time 30 minutes
Total Time 1 hour 20 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Indian
Calories: 350

Ingredients
  

For the Tofu
  • 1 block extra firm tofu Press to remove excess moisture.
  • 1 cup 2% plain Greek yogurt Can substitute with non-dairy yogurt.
For the Aromatics
  • 4 tablespoons minced fresh ginger
  • 6 cloves minced garlic
  • 1 medium diced yellow onion
For the Spices
  • 2 teaspoons ground coriander
  • 3.5 teaspoons garam masala
  • 2 teaspoons ground cumin
  • 1.25 teaspoons kosher salt
For the Sauce
  • 2 tablespoons coconut oil or canola oil
  • 2 tablespoons tomato paste
  • 1 28-ounce can crushed tomatoes
  • 1 14-ounce can low sodium vegetable or chicken broth
For the Veggies
  • 1 medium head cauliflower Can substitute with other vegetables.
  • 10 ounces frozen peas
  • 0.5 cup fresh cilantro Chopped, for garnish.

Equipment

  • Oven
  • Skillet
  • Baking Sheet
  • Mixing Bowl

Method
 

Step-by-Step Instructions
  1. Press the tofu to remove excess moisture for about 15-20 minutes, then cut into bite-sized cubes and marinate with Greek yogurt, ginger, garlic, coriander, garam masala, cumin, and salt for 30 minutes.
  2. Preheat oven to 400°F (200°C). Spread marinated tofu on a lined baking sheet and bake for 25-30 minutes until golden, flipping halfway through.
  3. Heat coconut oil in a skillet over medium heat. Sauté diced onion for 5 minutes until translucent. Add minced ginger and garlic, cooking for another 2-3 minutes.
  4. Add spices, tomato paste, crushed tomatoes, and broth to the skillet. Bring to a simmer and cook for 10-15 minutes until the sauce thickens.
  5. Incorporate cauliflower and frozen peas into the sauce and cook for an additional 8-10 minutes until the cauliflower is tender.
  6. Remove baked tofu from the oven and fold into the sauce. Adjust seasonings as necessary and serve hot, garnished with cilantro and yogurt, alongside rice or naan.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 30gProtein: 18gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 5mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 6gVitamin A: 10IUVitamin C: 20mgCalcium: 10mgIron: 15mg

Notes

Allow tofu to marinate for at least 30 minutes for enhanced flavor. Press well for crispy texture.

Tried this recipe?

Let us know how it was!