Vegetarian Tikka Masala

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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.

Cook Time:
35 mins
Total Time:
35 mins
Servings:
5
Yield:
5 servings, 1 2/3 cups each

Ingredients

  • 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

  • cup half-and-half

Directions

  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.

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Nutrition Facts (per serving)

231 Calories
14g Fat
16g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 5
Calories 231
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 5g 18%
Total Sugars 7g
Protein 16g 31%
Total Fat 14g 18%
Saturated Fat 3g 15%
Cholesterol 6mg 2%
Vitamin A 1732IU 35%
Vitamin C 65mg 72%
Folate 69mcg 17%
Sodium 560mg 24%
Calcium 401mg 31%
Iron 4mg 22%
Magnesium 85mg 20%
Potassium 693mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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