5 from 6 votes
Tikka Masala Tofu and Vegetables
Make a lighter version of an Indian-restaurant favorite with this creamy, tomato-y veggie-and-tofu tikka masala.
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings:
6
servings
Calories:
339 kcal
Course:
Main Course
Cuisine:
Indian, American
Ingredients
- 14 ounces tofu patted dry and cut into ½-inch cubes, extra firm
- 3 tablespoons olive oil
- 6 garlic minced, cloves
- 1 onion diced
- ¼ cup tomato paste
- 6 cardamom pods crushed
- ½ teaspoon red pepper flakes crushed
- 2 zucchini diced
- 1 red bell pepper seeded and diced
- 2 teaspoons ginger minced
- 2 teaspoons Turmeric ground
- 1 teaspoon garam masala
- 1 teaspoon ground coriander
- 1 teaspoon cumin ground
- 28 ounces whole peeled tomatoes canned
- 5 ounces baby spinach
- salt to taste
- 1 cup heavy cream
- 1 cup PLAIN yogurt not Greek
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 339
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.