Vegetarian Tikka Masala

Name: Vegetarian Tikka Masala
Total time: 35 min
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

8 Ratings
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

Source: EatingWell Magazine, November/December 2013

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Read the full recipe after the video.

Recipe Summary

total:

35 mins

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 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.

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Step 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.
Step 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.
Step 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 Facts

Serving Size:

1 2/3 cups

Per Serving:

231 calories; protein 15.7g; carbohydrates 15.8g; dietary fiber 5.1g; sugars 7.4g; fat 13.7g; saturated fat 3g; cholesterol 5.9mg; vitamin a iu 1732.1IU; vitamin c 65mg; folate 68.9mcg; calcium 401mg; iron 4mg; magnesium 85.2mg; potassium 692.7mg; sodium 560mg; thiamin 1.1mg.

Exchanges:

2 vegetable, 2 medium-fat meat, 1 1/2 fat

8 Ratings

5 star values: 2
4 star values: 3
3 star values: 0
2 star values: 3
1 star values: 0

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holbrookx3

01/14/2020

We ate it but WAY too much garam masala. We make Indian food at least once a week, and never use that much. We also eat a lot of tofu, but I didn't care for the tofu in this dish.

EatingWell Member

01/14/2020

We ate it but WAY too much garam masala. We make Indian food at least once a week, and never use that much. We also eat a lot of tofu, but I didn't care for the tofu in this dish.

alexandra david

04/11/2019

BLOOM THE SPICES. Any curry needs the spices and aromatics bloomed (fried), including ginger, onion,etc. Don't coat the tofu with spice mix. it will never bloom and be inedible. The ingredient list here is good, the instructions are the problem like so many things on eating well. Should be - 1. bloom/fry all spices. 2. add onions and flour, saute until onions are translucent. de-glaze pan with 1 cup water. 3. Add all other ingredients. Swap half-and-half with greek yogurt to cut the spicy-ness. If not sure about spice level, start with half the garam masala the first time. Do no add more garam masala at end, because raw spices in curry are unpalatable.

Ashley Morrissey

01/11/2018

Loved this! Even awesome leftover (possibly more awesome). I'm not vegetarian or vegan and struggle with tofu but this was great. I did follow the recommendation to reduce the garam masala

Laura Walther Schaefer

07/05/2017

I would agree with the comments regarding garam masala. The gm I use, at that quantity, would not turn out well. So, I did a mix of gm and curry powder. I also added extra water to help cook my other addition- spinach. This is delicious. I would make it again.

EatingWell User

03/02/2014

Follow these revisions and its an awesome recipe! Follow these revisions to a great recipe! Only use 1/4 the called for amount of tomatoes so 1 14 oz can with its juice. Do not put ginger in this!!! I am sure that is why this recipe was said to be off. Also add juice of about 1/3 of a lemon. When finished with recipe lightly salt and sprinkle with basil.. Pros: Very flavorfull..easy...and inexpensive Cons: Recipe needs editing

evep

12/16/2013

Wonderful Use for TofuI've made this half a dozen times and it is a standard weekly go-to dish when we want to have a flavorful tofu/vegetarian meal. Fresh garam masala mix from our local co-op makes the dish come alive. The texture, color, heat, and vibrant flavors created by the ginger, garlic, and garam masala keep us coming back time and time again. I'd serve this for a company meal for our friends who like spicy Indian food. Pros: Quick; uses ingredients at hand; flavorfulCons: none!

EatingWell Member

12/16/2013

Wonderful Use for Tofu I've made this half a dozen times and it is a standard weekly go-to dish when we want to have a flavorful tofu/vegetarian meal. Fresh garam masala mix from our local co-op makes the dish come alive. The texture, color, heat, and vibrant flavors created by the ginger, garlic, and garam masala keep us coming back time and time again. I'd serve this for a company meal for our friends who like spicy Indian food. Pros: Quick; uses ingredients at hand; flavorful Cons: none!

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Vegetarian Tikka Masala

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Recipe Summary

Nutrition Profile:

Ingredients

Directions

Nutrition Facts

Reviews (8)

All Reviews for Vegetarian Tikka Masala

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Vegetarian Tikka Masala

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Nutrition Facts

Reviews (8)

All Reviews for Vegetarian Tikka Masala