Healthy Recipes Healthy Regional Recipes Healthy Indian Recipes Healthy Indian Vegetarian Recipes 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Share Share Tweet Pin Email Cook Time: 35 mins Total Time: 35 mins Servings: 5 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. Print Nutrition Facts (per serving) 231 Calories 14g Fat 16g Carbs 16g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved