Tofu Tikka Masala

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Tofu Tikka Masala

Baked tandoori-style tofu in a rich, creamy masala curry sauce, this quick version Tofu Tikka Masala is made with easy ingredients and has authentic flavor!

399 kcal /serving 30 min Serves 6 Medium Indian Vegetarian

Ingredients

  • 2 12 to 14-oz blocks extra firm tofu
  • 2/3 cup 2% plain Greek yogurt*
  • 2 tbsp minced fresh ginger
  • 1 tbsp minced garlic (about 3 cloves)
  • 2 tsp ground coriander
  • 2 tsp garam masala**
  • 2 tsp ground cumin
  • 3/4 tsp kosher salt
  • 2 tbsp water
  • 2 tbsp coconut oil (or canola oil)
  • 1 medium head cauliflower (cut into florets)
  • 1 medium yellow onion (diced)
  • 1 tbsp minced fresh ginger
  • 1 tbsp minced garlic (about 3 cloves)
  • 1/2 tsp kosher salt
  • 1/2 tsp ground black pepper
  • 2 tbsp tomato paste
  • 1 1/2 tsp garam masala
  • 1 1/2 tsp turmeric
  • 1/8 tsp cayenne pepper
  • 1 28-oz can crushed tomatoes
  • 1 14-oz can low sodium vegetable broth or chicken broth
  • 1 package frozen peas (10 oz)
  • 1/2 cup 2% plain Greek yogurt*
  • 1/4 cup fresh cilantro (roughly chopped)
  • For serving: (Homemade Naan or prepared brown rice)

Preparation

Not specified

Cooking

  1. Prepare the tofu: Wrap 1 block of tofu in several layers of paper towels or a clean kitchen towel and gently press out as much water as possible.
  2. Change the towels and press again.
  3. Do not squeeze so hard that the tofu breaks apart or loses its shape, but do try to press out a good amount of the water.
  4. Repeat with the second block.
  5. Cut into 1 to 1 1/2-inch (5cm) pieces.
  6. In a large bowl, stir together the yogurt, ginger, garlic, coriander, garam masala, cumin, salt, and water.
  7. Add the tofu pieces and stir gently until they are evenly coated.
  8. Let marinate at room temperature for 30 minutes or refrigerate for longer (up to overnight).
  9. When ready to bake, place the racks in the upper and lower thirds of your oven and preheat the oven to 400°F (200°C).
  10. Line two rimmed baking sheets with parchment paper and lightly coat the paper with nonstick spray.
  11. Arrange the tofu pieces on the baking sheets in a single layer so that they are not touching one another (discard any extra marinade).
  12. Bake in the upper and lower thirds for 15 minutes, then remove the pans from the oven, flip the pieces over and return the pans to the oven, switching their positions on the upper and lower racks.
  13. Bake for 15 additional minutes, until tofu is deeply golden (see blog photos above).
  14. Set aside.
  15. While the tofu bakes, prepare the masala (sauce): Heat the coconut oil over medium low in a Dutch oven or similar sturdy, deep pot.
  16. Once hot, add the cauliflower, onion, ginger, garlic, salt, and black pepper.
  17. Cook, stirring occasionally, for 1 minute, then increase the heat to medium and continue cooking until the vegetables are tender and the onion is translucent, about 10 minutes.
  18. Do not let the onion brown—if it starts to turn brown, reduce the heat and continue cooking until soft.
  19. Add the tomato paste, garam masala, turmeric, and cayenne.
  20. Cook and stir constantly for 30 seconds, until very fragrant.
  21. Stir in the crushed tomatoes and broth.
  22. Bring to a boil.
  23. Reduce the heat to low and simmer, stirring occasionally and scraping the bottom of the pot with a wooden spoon or rubber spatula to prevent the sauce from sticking, until it is thickened slightly, about 15 minutes.
  24. Remove the pan from the heat and let cool for 1 minute.
  25. Stir in the peas, then the 1/2 cup yogurt.
  26. Stir in the cooked tofu to warm through.
  27. Taste and add additional salt and pepper as desired.
  28. Sprinkle with cilantro and serve warm with naan bread or brown rice.

Plating & Serving

Not specified

Suggested Sides

Nutrition per Serving

399 Calories
32.9g Protein 28% DV
32.7g Carbs 11% DV
19.5g Fat 25% DV
10.9g Fiber 29% DV
13.5g Sugars
819mg Sodium 55% DV
7mg Cholesterol 2% DV
Diet Type High Fiber
Health Labels Vegetarian Pescatarian Gluten Free Wheat Free Egg Free Peanut Free Tree Nut Free Fish Free Shellfish Free Pork Free Red Meat Free Crustacean Free Celery Free Mustard Free Sesame Free Lupine Free Mollusk Free Alcohol Free No Sugar Added Sulphite Free Kosher
Allergen Info Gluten Wheat Tree Nuts

* Daily Values based on a 2,000 calorie diet.

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Recipe Details
Category main
Meal Type Dinner
Tags comfort-food, spicy, curry