Vegetarian Tikka Masala
From EatingWell: 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.
- 3 tablespoons garam masala
- 1 teaspoon ground turmeric
- 3/4 teaspoon salt
- 1/4 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
- 1/3 cup half-and-half
- 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.
Per serving: 232 calories; 14 g fat (3 g sat, 5 g mono); 6 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 16 g protein; 4 g fiber; 605 mg sodium; 690 mg potassium.
Nutrition Bonus: Vitamin C (100% daily value), Calcium (40% dv), Iron (26% dv), Vitamin A (25% dv), Magnesium (22% dv), Potassium (20% dv), Folate (17% dv)
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 2 medium fat meat, 1 1/2 fat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Vegetarian, soy
- Preparation/ Technique
- November/December 2013