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Tofu Tikka Masala
Baked tandoori-style tofu in a rich, creamy masala curry sauce, this quick version Tofu Tikka Masala is made with easy ingredients and has authentic flavor!
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 6 servings
Calories: 236 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
FOR THE TOFU:
- 2 12 to 14-ounce blocks extra firm tofu
- ⅔ cup 2% plain Greek yogurt*
- 2 tablespoons minced fresh ginger
- 1 tablespoon minced garlic about 3 cloves
- 2 teaspoons ground coriander
- 2 teaspoons garam masala**
- 2 teaspoons ground cumin
- ¾ teaspoon kosher salt
- 2 tablespoons water
FOR THE MASALA (SAUCE):
- 2 tablespoons coconut oil or canola oil
- 1 medium head cauliflower cut into florets
- 1 medium yellow onion diced
- 1 tablespoon minced fresh ginger
- 1 tablespoon minced garlic about 3 cloves
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 tablespoons tomato paste
- 1 ½ teaspoons garam masala
- 1 ½ teaspoons Turmeric
- ⅛ teaspoon cayenne pepper
- 1 28-ounce can crushed tomatoes
- 1 14-ounce can low sodium vegetable broth or chicken broth
- 1 package frozen peas 10 ounces
- ½ cup 2% plain Greek yogurt*
- ¼ cup fresh cilantro roughly chopped
- For serving: Homemade Naan or prepared brown rice
Instructions
- Prepare the tofu: Wrap 1 block of tofu in several layers of paper towels or a clean kitchen towel and gently press out as much water as possible. Change the towels and press again. Do not squeeze so hard that the tofu breaks apart or loses its shape, but do try to press out a good amount of the water. Repeat with the second block. Cut into 1 to 1 1/2-inch pieces. In a large bowl, stir together the yogurt, ginger, garlic, coriander, garam masala, cumin, salt, and water. Add the tofu pieces and stir gently until they are evenly coated. Let marinate at room temperature for 30 minutes or refrigerate for longer (up to overnight).
- When ready to bake, place the racks in the upper and lower thirds of your oven and preheat the oven to 400 degrees F. Line two rimmed baking sheets with parchment paper and lightly coat the paper with nonstick spray. Arrange the tofu pieces on the baking sheets in a single layer so that they are not touching one another (discard any extra marinade). Bake in the upper and lower thirds for 15 minutes, then remove the pans from the oven, flip the pieces over and return the pans to the oven, switching their positions on the upper and lower racks. Bake for 15 additional minutes, until tofu is deeply golden (see blog photos above). Set aside.
- While the tofu bakes, prepare the masala (sauce): Heat the coconut oil over medium low in a Dutch oven or similar sturdy, deep pot. Once hot, add the cauliflower, onion, ginger, garlic, salt, and black pepper. Cook, stirring occasionally, for 1 minute, then increase the heat to medium and continue cooking until the vegetables are tender and the onion is translucent, about 10 minutes. Do not let the onion brown—if it starts to turn brown, reduce the heat and continue cooking until soft. Add the tomato paste, garam masala, turmeric, and cayenne. Cook and stir constantly for 30 seconds, until very fragrant.
- Stir in the crushed tomatoes and broth. Bring to a boil. Reduce the heat to low and simmer, stirring occasionally and scraping the bottom of the pot with a wooden spoon or rubber spatula to prevent the sauce from sticking, until it is thickened slightly, about 15 minutes.
- Remove the pan from the heat and let cool for 1 minute. Stir in the peas, then the 1/2 cup yogurt. Stir in the cooked tofu to warm through. Taste and add additional salt and pepper as desired. Sprinkle with cilantro and serve warm with naan bread or brown rice.
Cup of Yum
Notes
- TO STORE: Place leftovers in an airtight storage container in the refrigerator for up to 5 days.
- TO REHEAT: Gently rewarm leftovers in a Dutch oven over medium-low heat. You can also reheat leftovers in the microwave until hot.
- TO MAKE AHEAD: Chop the cauliflower florets a day in advance, and store in the refrigerator. Prepare the yogurt mixture. Remove water from the tofu, cut into cubes, and coat with the yogurt mixture. Store the tofu in the refrigerator up to 12 hours in advance.
- *Do not use nonfat yogurt (Greek or regular), as it is likely to curdle. Whole milk yogurt is fine. If you do not have Greek yogurt, you can also substitute regular yogurt.
- **Garam masala is an Indian spice blend that can be found in most grocery stores. You can also purchase it online here.
Nutrition Information
Serving
1(of 6); about 2 cups
Calories
236kcal
(12%)
Carbohydrates
31g
(10%)
Protein
16g
(32%)
Fat
7g
(11%)
Saturated Fat
4g
(20%)
Cholesterol
2mg
(1%)
Potassium
1075mg
(31%)
Fiber
9g
(36%)
Sugar
14g
(28%)
Vitamin A
939IU
(19%)
Vitamin C
82mg
(91%)
Calcium
164mg
(16%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 236
% Daily Value*
| Serving | 1(of 6); about 2 cups | |
| Calories | 236kcal | 12% |
| Carbohydrates | 31g | 10% |
| Protein | 16g | 32% |
| Fat | 7g | 11% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 2mg | 1% |
| Potassium | 1075mg | 23% |
| Fiber | 9g | 36% |
| Sugar | 14g | 28% |
| Vitamin A | 939IU | 19% |
| Vitamin C | 82mg | 91% |
| Calcium | 164mg | 16% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.