Vegetarian Tikka Masala

Vegetarian Tikka Masala

14 Reviews
From: EatingWell Magazine, November/December 2013

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.

Ingredients 5 servings

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  • 3 tablespoons garam masala
  • 1 teaspoon ground turmeric
  • ¾ teaspoon salt
  • ¼ teaspoon crushed red pepper (optional)
  • 2 14-ounce packages extra-firm or firm tofu
  • 1 tablespoon canola oil plus 2 teaspoons, divided
  • 1 large onion, halved and sliced
  • 1 large red bell pepper, quartered and sliced
  • 1 tablespoon minced fresh ginger
  • 2 cloves garlic, minced
  • 1 tablespoon flour
  • 1 28-ounce can diced tomatoes
  • ⅓ cup half-and-half

Preparation

  • Active

  • Ready In

  1. 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.
  2. 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.
  3. 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.
  4. Return the tofu to the pan; cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in half-and-half.

Nutrition information

  • Serving size: 1⅔ cups
  • Per serving: 231 calories; 14 g fat(3 g sat); 5 g fiber; 16 g carbohydrates; 16 g protein; 69 mcg folate; 6 mg cholesterol; 7 g sugars; 0 g added sugars; 1,732 IU vitamin A; 65 mg vitamin C; 401 mg calcium; 4 mg iron; 560 mg sodium; 693 mg potassium
  • Nutrition Bonus: Vitamin C (108% daily value), Calcium (40% dv), Vitamin A (35% dv), Iron (22% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 2 medium-fat meat, 1½ fat

Reviews 14

July 05, 2017
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By: Laura Walther Schaefer
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.
December 17, 2015
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By: EatingWell User
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.
October 05, 2015
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By: EatingWell User
I switched coconut cream for the half and half and it added a wonderfully sweet taste. LOVE this recipe. So easy. Make sure you crisp the tofu when you fry it.
June 14, 2015
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By: EatingWell User
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
February 10, 2015
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By: EatingWell User
Too tomato-ey This recipe is just awful. They call for way too much tomatoes, it turned out bland and just overall disappointing. Nothing close to the taste of tikka masala from even a mediocre Indian restaurant. Pros: None Cons: too much tomatoes, bland
September 23, 2014
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By: EatingWell User
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.
March 02, 2014
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By: EatingWell User
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
February 17, 2014
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By: EatingWell User
This recipe is just off. It is something with the tomatoes because I tried the tofu after the initial cooking and it was great. I cooked it way longer than it said too....hopefully the leftovers tomorrow taste better.
January 21, 2014
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By: EatingWell User
This was a terrible dish. The spice mixture was a strange taste and I would not make this again. I threw out half of the recipe. I hate wasting food.