Tikka Masala Tofu and Vegetables

Name: Tikka Masala Tofu and Vegetables
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 6 servings
Ingredients: 14 ounces extra firm tofu; 3 tablespoons olive oil; 6 garlic cloves; 1 onion; ¼ cup tomato paste; 6 cardamom pods; ½ teaspoon crushed red pepper flakes; 2 zucchini; 1 red bell pepper; 2 teaspoons minced ginger; 2 teaspoons ground turmeric; 1 teaspoon garam masala; 1 teaspoon ground coriander; 1 teaspoon ground cumin; 28 ounces can whole peeled tomatoes; 5 ounces baby spinach; salt; 1 cup heavy cream; 1 cup PLAIN yogurt

User Reviews

5.0

6 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings
6 servings
Calories
339 kcal
Course
Main Course
Cuisine
Indian, American

Tikka Masala Tofu and Vegetables

Omar Parker

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Make a lighter version of an Indian-restaurant favorite with this creamy, tomato-y veggie-and-tofu tikka masala.

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Ingredients

Servings

14 ounces extra firm tofu patted dry and cut into ½-inch cubes
3 tablespoons olive oil
6 garlic cloves minced
1 onion diced
¼ cup tomato paste
6 cardamom pods crushed
½ teaspoon crushed red pepper flakes
2 zucchini diced
1 red bell pepper seeded and diced
2 teaspoons minced ginger
2 teaspoons ground turmeric
1 teaspoon garam masala
1 teaspoon ground coriander
1 teaspoon ground cumin
28 ounces can whole peeled tomatoes
5 ounces baby spinach
salt to taste
1 cup heavy cream
1 cup PLAIN yogurt not Greek

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Instructions

Heat oven to 425°F. Spread the tofu on a parchment-lined baking sheet in a single layer. Roast for 25 minutes or until crispy on the outside and slightly browned. Set aside.
Meanwhile, in a large heavy pot over medium heat, heat the oil. Add the garlic, onion, tomato paste, cardamom pods and pepper flakes to the pot. Cook, stirring often, until the tomato paste has darkened and the onion has softened, about 5 minutes. Add the zucchini and bell pepper to the pot and saute until starting to soften, about 5-6 minutes. Add the spices to the pot and cook, stirring constantly, until the bottom of the pot begins to brown, about 4 minutes.
Add the tomatoes with their juices, crushing the tomatoes with your hands as you add them. Bring to a boil and then reduce the heat to a simmer, stirring frequently and scraping up any brown bits. Cook until sauce thickens, about 8 minutes. Stir in the spinach and cook until wilted, about 2-3 minutes.
Add in the cream, yogurt, and tofu. Season to taste with salt. Simmer, stirring occasionally, until slightly thickened, about 15-20 minutes. Serve with rice, barley or quinoa.

Notes

Make sure to use regular plain yogurt instead of Greek yogurt, as Greek yogurt will curdle when you add it to the tomatoes and regular plain yogurt will not.

Nutrition Information

Show Details

Calories 339kcal (17%) Carbohydrates 21g (7%) Protein 11g (22%) Fat 25g (38%) Saturated Fat 11g (55%) Polyunsaturated Fat 2g Monounsaturated Fat 10g Cholesterol 60mg (20%) Sodium 381mg (16%) Potassium 993mg (28%) Fiber 5g (20%) Sugar 11g (22%) Vitamin A 3966IU (79%) Vitamin C 62mg (69%) Calcium 201mg (20%) Iron 4mg (22%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 339 kcal

% Daily Value*

Calories	339kcal	17%
Carbohydrates	21g	7%
Protein	11g	22%
Fat	25g	38%
Saturated Fat	11g	55%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	10g	50%
Cholesterol	60mg	20%
Sodium	381mg	16%
Potassium	993mg	21%
Fiber	5g	20%
Sugar	11g	22%
Vitamin A	3966IU	79%
Vitamin C	62mg	69%
Calcium	201mg	20%
Iron	4mg	22%