Rating: 3.5 stars
8 Ratings
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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.

Source: EatingWell Magazine, November/December 2013

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Read the full recipe after the video.
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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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  • 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

1 2/3 cups
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.

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

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