In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced tomato sauce to make a healthy and flavorful dish. If you like spicy food, increase the amount of crushed red pepper. Serve with steamed brown rice for a healthier take on a classic takeout dish.

EatingWell Test Kitchen
Source: EatingWell Magazine, November/December 2013


Read the full recipe after the video.


Ingredient Checklist


Instructions Checklist
  • Combine garam masala, turmeric, salt and crushed red pepper (if using) in a small bowl. Cut tofu into 1-inch cubes and blot dry with paper towels. Toss the tofu in a medium bowl with 1 tablespoon of the spice mixture.

  • Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 8 to 10 minutes. Transfer to a plate.

  • Add the remaining 2 teaspoons oil, onion, bell pepper, ginger and garlic and cook, stirring often, until starting to brown, 5 to 7 minutes. Add flour and the remaining spice mix; stir until fragrant and coated, about 1 minute. Add tomatoes, bring to a simmer and cook, stirring often, until the vegetables are tender, 3 to 5 minutes more.

  • Return the tofu to the pan; cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in half-and-half.

Nutrition Facts

231 calories; protein 15.7g; carbohydrates 15.8g; dietary fiber 5.1g; sugars 7.4g; fat 13.7g; saturated fat 3g; cholesterol 5.9mg; vitamin a iu 1732.1IU; vitamin c 65mg; folate 68.9mcg; calcium 401mg; iron 4mg; magnesium 85.2mg; potassium 692.7mg; sodium 560mg; thiamin 1.1mg.

Reviews (16)

Read More Reviews
16 Ratings
  • 5 star values: 2
  • 4 star values: 4
  • 3 star values: 3
  • 2 star values: 3
  • 1 star values: 4
Rating: 2 stars
BLOOM THE SPICES. Any curry needs the spices and aromatics bloomed (fried) including ginger onion etc. Don't coat the tofu with spice mix. it will never bloom and be inedible. The ingredient list here is good the instructions are the problem like so many things on eating well. Should be - 1. bloom/fry all spices. 2. add onions and flour saute until onions are translucent. de-glaze pan with 1 cup water. 3. Add all other ingredients. Swap half-and-half with greek yogurt to cut the spicy-ness. If not sure about spice level start with half the garam masala the first time. Do no add more garam masala at end because raw spices in curry are unpalatable. Read More
Rating: 4 stars
Follow these revisions and its an awesome recipe! Follow these revisions to a great recipe! Only use 1/4 the called for amount of tomatoes so 1 14 oz can with its juice. Do not put ginger in this!!! I am sure that is why this recipe was said to be off. Also add juice of about 1/3 of a lemon. When finished with recipe lightly salt and sprinkle with basil.. Pros: Very flavorfull..easy...and inexpensive Cons: Recipe needs editing Read More
Rating: 4 stars
Wonderful Use for Tofu I've made this half a dozen times and it is a standard weekly go-to dish when we want to have a flavorful tofu/vegetarian meal. Fresh garam masala mix from our local co-op makes the dish come alive. The texture color heat and vibrant flavors created by the ginger garlic and garam masala keep us coming back time and time again. I'd serve this for a company meal for our friends who like spicy Indian food. Pros: Quick; uses ingredients at hand; flavorful Cons: none! Read More
Rating: 4 stars
Great with these changes If you want a quick and delicious Tikka Masala recipe for dinner tonight then this recipe is the one you should try....but with changes. After reading the reviews I substituted the spices as follows: 1 Tblsp minced ginger 1 Tblsp minced garlic 3 tsp garam masala 2 tsp coriander 2 tsp ground cumin 1/4 tsp chili plus the salt and pepper as listed. I followed the recipe exactly except for the changes in the spices and it was a delicious dinner that I would make again. Pros: Quick vegetarian Read More
Rating: 3 stars
Good tofu dish I haven't had tikka masala in an Indian restaurant but I've had many other dishes in many Indian restaurants (including in India). This is not an authentic dish obviously because one generally doesn't find tofu in Indian food. However it's still a good filling and healthy dish. The method of coating the tofu in the spice mixture gives it a nice flavor and texture. The sauce is a nice consistency and is plenty flavorful. We buy authentic garam masala (from an ethnic grocery not a chain store) and I think it makes a difference. I would make this again. Read More
Rating: 5 stars
I would agree with the comments regarding garam masala. The gm I use at that quantity would not turn out well. So I did a mix of gm and curry powder. I also added extra water to help cook my other addition- spinach. This is delicious. I would make it again. Read More
Rating: 2 stars
do not use 3 tablespoons of garam masala!! My first time cooking this dish and using garam masala. I wish I'd read the reviews before making this dish and having to throw this out I hate wasting food. I had a feeling that there was a typo in the recipe and it was meant to be 3 teaspoons not 3 tablespoons of garam masala. I'll try this again and add spinach at the end. Read More
Rating: 1 stars
Gross This recipe is terrible and does not have any pros. I made a huge pan of it tonight for dinner and literally threw the entire thing out. Read More
Rating: 3 stars
Good Enough To Eat Maybe it's just our garam masala but this came out NOTHING like any restaurant or take-out version we've ever tried... and we've tried a lot. Even with the 1/3 cup of half and half it was still a very dark brown color-- it never approached that nice red you usually have in a tikka masala sauce-- and it was much to acidic. The tomatoes barely have enough time to cook through let alone soften and let their flavors mellow out. We ended up cooking the tomatoes and veggies about 10 to 15 minutes longer than suggested and added a handful of cilantro at the end to brighten up the flavors. We would have tried adding some yogurt if we had any on hand. We're hoping to try it again with a different spice mixture... and it was totally edible as it. Good... but not great or awesome. Pros: quick healthy easy vegetarian Cons: nothing like the restaurant versions Read More