Chicken Tikka Masala is a classic Indian dish loved by people all over the world! Traditional Tikka Masala is made with meat, making it unsuitable for vegans or vegetarians — or even people who are just trying to cut back on meat consumption.
Luckily, I’m bringing you a delicious, healthy, and easy-to-make alternative: Tofu Tikka Masala!
Tofu Tikka Masala is a versatile and nutritious meal that is low in calories and high in protein. When combined with flavorful spices and creamy tomato-based sauce, it creates a satisfying and flavorful dish that is sure to please even the most discerning palates.
You might be wondering: what is Chicken Tikka Masala? It’s a dish of marinated boneless chicken that’s served in a creamy tomato-based sauce. It’s often served with rice, and it’s wonderfully delicious.
The main ingredients for Tofu Tikka Masala include:
Fat: coconut oil
Protein: tofu
Vegetables: onion, garlic, and tomatoes.
Thickener: coconut yogurt
Garnish: fresh cilantro leaves and chili peppers
I think that this Indian classic dish is one of the healthiest (and tastiest!) methods of cooking tofu, which is a naturally nutrient-rich and low-calorie food. I hope you enjoy it!
Why you should try this Tofu Tikka Masala Recipe?
- This is a light but filling dish. Tofu Tikka Masala is filling and full of food goodness yet a healthy and light meal. Trust me, it will keep you satisfied for hours.
- Tofu is a healthy substitute for meat: In addition to being a great source of protein, tofu is also low in fat and high in calcium, iron, and other essential nutrients. It’s also a low-calorie food, with only around 70-80 calories per 100g serving.
- It uses coconut yogurt: Coconut yogurt is a good option for people who are lactose intolerant or have a dairy allergy. It typically has fewer calories than traditional yogurt, making it a good option for people who are trying to manage calorie intake. It’s also a good source of important vitamins and minerals, such as calcium, potassium, and magnesium.
- This Tofu Tikka Masala Recipe is easy to make. First, you prepare the tofu. Then cut and bake them for about 20 minutes. Sauté some onions in a little oil. Then, add the remaining ingredients. Afterwards, add roasted tofu cubes and let everything simmer together. Easy!
Ingredients
For the Tofu Tikka:
- 1 block (16 ounces) extra firm Tofu
- 1 tsp garam masala
- 1 tbsp paprika
- 1 tsp turmeric
- 1 tsp black pepper
- Salt to taste
- ½ lemon freshly squeezed
For the Masala:
- 1 tsp coconut oil
- 1 large Onion finely chopped
- 1 large clove garlic minced
- 1 1-inch piece of ginger grated
- 1 tsp garam masala
- 1 tsp paprika
- Himalayan salt and black pepper, to taste
- ½ cup tomato paste
- ½ cup tomato sauce
Thickener:
- ½ cup coconut yogurt
How to make Tofu Tikka Masala (step by step instructions)
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Preheat the oven to 400°F (200°C). Drain the tofu and pat it dry with paper towels. Cut the tofu into cubes.
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In a mixing bowl, combine the garam masala, paprika, turmeric, black pepper, salt, and lemon juice. Mix well. Add the tofu cubes to the bowl and toss to coat them with the spice mixture. Let it marinate for about 30 minutes.
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Line a baking sheet with parchment paper and place the tofu cubes on the sheet. Lightly spray tofu cubes with cooking oil and toss to coat.
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Bake the tofu for 20 minutes, or until crispy on the outside.
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In a large skillet, heat the coconut oil over medium heat. Add the chopped onions and sauté for 2-3 minutes, or until the onions are translucent.
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Add the minced garlic and grated ginger to the skillet and cook for another 1-2 minutes.
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Add the remaining masala ingredients to the skillet and cook for 5-7 minutes, or until cooked through.
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Add the coconut yogurt to the skillet and stir well. Bring the mixture to a simmer and cook for approximately 5 minutes, or until the sauce thickens.
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Add the baked tofu to the skillet and stir gently to coat it with the sauce. Cook for another 1 minute to heat the tofu through.
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Garnish with fresh cilantro leaves, lemon slices, and chili peppers; serve hot with steamed rice or naan bread. Enjoy!
Variations and Substitutions
- Vegetables and protein source: Tofu Tikka Masala can be made even more nutritious and healthy by adding fresh tomatoes instead of canned ones. Carrots, bell peppers, and celery work well, too. Not a fan of tofu? You can easily substitute the tofu for mushrooms as an even less caloric ingredient.
- Spices: For instance, you can add ground cumin or garlic powder to the sauce, as well as marinate your tofu with smoked paprika and chili pepper flakes to spice things up! Some people even use a hint of cinnamon or cardamom.
- Tikka Masala sauce: If you do not have coconut yogurt on hand, you can make a homemade cashew cream with cashews, lemon juice, and a dash of spices. But be careful with the amount, since cashews are high in calories!
- Coconut yogurt: Note that not all coconut yogurts are created equal, and some may contain added sugars or other high-calorie ingredients. When choosing coconut yogurt, look for brands that have minimal added sugars and other additives.
Tips and Tricks
- Use fresh spices, if possible: Tofu Tikka Masala relies heavily on spices. Using fresh spices will give your dish a more robust and flavorful taste.
- Let it marinate: Marinating your tofu in the mix of spices will make it more flavorful.
- Use tomato paste: Tomato paste gives Tofu Tikka Masala its signature color and flavor. Use the best tomato paste you can find!
- Don’t skimp on coconut yogurt: Creamy coconut yogurt is what makes Tofu Tikka Masala so rich and full of flavor!
- Finish with fresh herbs: Adding fresh cilantro or parsley at the end of cooking will give Tofu Tikka Masala a bright and fresh flavor.
- Take it easy: Cooking Tikka Masala on low heat will allow the flavors to develop slowly and give it that signature dreamy-creamy sauce.
- Let it rest: Once Tofu Tikka Masala is finished cooking, let it rest for a few minutes before serving. This will allow the flavors to meld together, giving your palates that authentic and memorable taste!
- Leftovers and meal prep: Tofu Tikka Masala freezes well; cool it completely and store it in airtight containers in your freezer for up to 3 months. Enjoy!
Tofu Tikka Masala
Tofu Tikka Masala is a versatile and nutritious meal. When combined with flavorful spices and creamy tomato-based sauce, it creates a delicious and healthy vegan twist
Ingredients
For the Tofu Tikka:
- 1 block (16 ounces) extra firm Tofu
- 1 tsp garam masala
- 1 tbsp paprika
- 1 tsp turmeric
- 1 tsp black pepper
- Salt to taste
- ½ lemon, freshly squeezed
For the Masala:
- 1 tsp coconut oil
- 1 large Onion, finely chopped
- 1 large clove garlic, minced
- 1 1-inch piece of ginger, grated
- 1 tsp garam masala
- 1 tsp paprika
- Himalayan salt and black pepper, to taste
- ½ cup tomato paste
- ½ cup tomoto sauce
Thickener:
- ½ cup coconut yogurt
Instructions
- Preheat the oven to 400°F (200°C). Drain the tofu and pat it dry with paper towels. Cut the tofu into cubes.
- In a mixing bowl, combine the garam masala, paprika, turmeric, black pepper, salt, and lemon juice. Mix well. Add the tofu cubes to the bowl and toss to coat them with the spice mixture. Let it marinate for about 30 minutes.
- Line a baking sheet with parchment paper and place the tofu cubes on the sheet. Lightly spray tofu cubes with cooking oil and toss to coat.
- Bake the tofu for 20 minutes, or until crispy on the outside.
- In a large skillet, heat the coconut oil over medium heat. Add the chopped onions and sauté for 2-3 minutes, or until the onions are translucent.
- Add the minced garlic and grated ginger to the skillet and cook for another 1-2 minutes.
- Add the remaining masala ingredients to the skillet and cook for 5-7 minutes, or until cooked through.
- Add the coconut yogurt to the skillet and stir well. Bring the mixture to a simmer and cook for approximately 5 minutes, or until the sauce thickens.
- Add the baked tofu to the skillet and stir gently to coat it with the sauce. Cook for another 1 minute to heat the tofu through.
- Garnish with fresh cilantro leaves, lemon slices, and chili peppers; serve hot with steamed rice or naan bread. Enjoy!
Nutrition
Serving: 234gCalories: 291kcalCarbohydrates: 21gProtein: 15.4gFat: 18.8gFiber: 5.9gSugar: 9g
Nutrition information is automatically calculated, so should only be used as an approximation.
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