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Vegetarian Tikka Masala

November/December 2013

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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.


Vegetarian Tikka Masala  Recipe

Makes: 5 servings, 1 2/3 cups each

Serving Size: 1 2/3 cups

Active Time:

Total Time:

Ingredients

  • 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

Preparation

  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

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


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Recipe Categories

Preparation/ Technique
Saute
Meal/Course
Dinner

Style/Theme
Vegetarian
Type of Dish
Main dish, vegetarian
Ethnic/Regional
Indian
Ease of Preparation
Easy
Total Time
45 minutes or less
Main Ingredient
Vegetarian, soy
20 minute dinner recipes
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