Tofu Tikka Masala (No Onion, No Garlic)
User Reviews
5.0
33 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
55 mins
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Servings
4
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Calories
156 kcal
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Course
Main Course
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Cuisine
Indian
Tofu Tikka Masala (No Onion, No Garlic)
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A delicious tofu tikka masala recipe made without onions or garlic. Tofu is marinated in a homemade spice blend and creamy yogurt, then baked and simmered in a rich Indian tomato sauce. A vegan spin on paneer tikka masala and one of the best restaurant-style Indian dishes to make at home. Glutenfree Nutfree. Soyfree option
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Ingredients
For the tofu tikka:
- 14 ounces of firm or extra firm tofu pressed for at least 15 minutes and then cubed
For the marinade:
- 1 teaspoon mustard oil or regular oil
- 1/2 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/4 teaspoon Indian Sulfur Salt(Kala Namak)
- 1/4 teaspoon salt
- 1/2 teaspoon dried mango powder (amchur) or use lime juice
- 1 teaspoon paprika
- 1 teaspoon dried fenugreek leaves Kasoori Methi
- 1 teaspoon flour or cornstarch
- 3 tablespoons Non Dairy Yogurt
For the sauce:
- 1 teaspoon oil
- 1/2 teaspoon cumin seeds
- 2 bay leaves
- 1 hot green chili finely chopped I use serrano or Indian chilies. Use mild chilies for less heat
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cardamom
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne or Indian red chili powder
- a generous pinch of cinnamon and nutmeg
- 1/2 teaspoon dried fenugreek leaves kasoori methi
- 1/2 cup peeled and thinly sliced zucchini
- 1.5 cup chopped tomatoes
- 6 to 8 ounces tomato puree
- 1/4 cup Non-Dairy yogurt
- 1 teaspoon lemon juice
- 1/2 teaspoon salt
- 3/4 cup sliced or cubed green bell pepper optional
- 1/4 teaspoon smoked paprika
- cilantro and pepper flakes for garnish
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Instructions
- Make the tofu tikka: In a bowl, mix all the marinade ingredients until well combined. Then add pressed and cubed tofu and toss well to coat.
- Spread this tofu over a parchment-lined baking sheet. Keep the cubes atleast half an inch away from each other. Bake at 400 degrees fahrenheit (205 c) for 20-25 minutes.
- Make the sauce: Add oil to a large skillet over medium heat. Once hot, add in the cumin seeds and cook until they're fragrant.
- Then add in the bay leaves and green chili and continue to cook for a minute. Then add in the rest of the spices. Coriander, cardamom, black pepper, cayenne, fenugreek leaves, cinnamon, nutmeg and mix well for a few seconds.
- Then add in the zucchini and cook until the zucchini starts to get translucent. Add in the tomatoes and a pinch of salt and cook. Add in a few splashes of water if needed. Cook until the tomatoes are tender. mash the larger pieces. about 3-5 minutes.
- Then add in your tomato puree, yogurt, lemon juice, salt and mix well and bring to a boil.
- You can, at this point, add in half of a green bell pepper thinly sliced as well (optional) . Add 1/2 a cup of water or non dairy milk and add in the baked tofu and mix well.
- Bring to a boil. Simmer for 5-7 minutes, adjust consistency if needed by adding more non dairy milk for saucier. Taste and adjust salt and flavor. Add a touch of sugar to cut through the tang if needed.
- Add a good smoked paprika just before switching off heat for the smoky flavor. See notes for other ways to add smoky flavor. Garnish with pepper flakes, cilantro (and optionally with non dairy cream drizzle) and serve with Naan or rice.
Notes
- To make it with onion garlic: substitute the zucchini with 1/2 cup finely chopped onion and 3 cloves of minced garlic. And add 1 teaspoon garlic paste in the marinade for tofu
- Soyfree: Use 15oz chickpeas or 2 cups veggies such as roasted cauliflower, pumpkin/sweet potato/butternut squash, or use my chickpea tofu.
- Oilfree: omit the oil from the tofu marinade. For the sauce, Dry toast the cumin seeds, then add 2-3 tbsp broth, bay leaves, green chilies and proceed.
- Smoke the tikka masala: in restaurants the tikka masala is smoked using charcoal. A small piece of charcoal is heated over flame until red. Place that ina small bowl. Drizzle oil on it and immediately place the bowl in the serving dish. Cover with a lid and let the charcoal and oil smoke up the dish for a few mins. Then remove and serve. I usually finish with with a good smoked paprika instead.
Nutrition Information
Show Details
Calories
156kcal
(8%)
Carbohydrates
13g
(4%)
Protein
11g
(22%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Sodium
645mg
(27%)
Potassium
347mg
(10%)
Fiber
3g
(12%)
Sugar
6g
(12%)
Vitamin A
855IU
(17%)
Vitamin C
18mg
(20%)
Calcium
181mg
(18%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 156 kcal
% Daily Value*
| Calories | 156kcal | 8% |
| Carbohydrates | 13g | 4% |
| Protein | 11g | 22% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Sodium | 645mg | 27% |
| Potassium | 347mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 6g | 12% |
| Vitamin A | 855IU | 17% |
| Vitamin C | 18mg | 20% |
| Calcium | 181mg | 18% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
33 reviews
Excellent
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