Name: Vegetarian Tikka Masala
Cook time: 35 min
Total time: 35 min
Ingredients: 3 tablespoons garam masala; 1 teaspoon ground turmeric; 0.75 teaspoon salt; 0.25 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; 0.33333334326744 cup half-and-half

Vegetarian Tikka Masala

3.5

(8)

8 Reviews

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

Updated on August 16, 2019

Cook Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

5 servings, 1 2/3 cups each

Nutrition Profile:

Bone Health Healthy Aging Healthy Immunity Healthy Pregnancy High Calcium High-Protein Low Added Sugars Low-Calorie Vegetarian

Jump to Nutrition Facts

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
⅓ cup half-and-half

Directions

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 (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.