Tofu Tikka Masala (No Onion, No Garlic)
User Reviews
5
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Prep Time
10 mins
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Cook Time
45 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)
Description
Tofu Tikka Masala (No Onion, No Garlic) blends marinated tofu with a masala sauce rich in aromatic Indian spices such as cumin seeds, bay leaf, coriander, cardamom, and fenugreek. The tofu is pressed, cubed, marinated in a mix of mustard oil, yogurt, and spices, then baked until edges firm but still tender. The sauce incorporates thinly sliced zucchini and optional green bell pepper, cooked with chopped tomatoes and tomato puree to create a velvety base. The use of non-dairy yogurt and lemon juice brightens the sauce without onion or garlic, offering a pleasantly spiced and creamy dish.
The flavorful and creamy tikka masala is suited to serve alongside rice or flatbreads, providing a satisfying meal with a balance of textures from the tender tofu and softened vegetables. The absence of onion and garlic in the recipe retains the core spice palette while accommodating dietary restrictions.
Notes suggest alternatives like substituting veggies or chickpeas for tofu, omitting oil for less fat, and recreating the smoky aroma typical of restaurant versions by using heated charcoal smoke. Following these tips can enhance the dish's flavor or adapt it for different diets.
Ingredients
For the tofu tikka:
- 14 ounces tofu firm or extra firm, pressed for at least 15 minutes, then cubed
For the marinade:
- 1 teaspoon mustard oil or regular oil
- 1/2 teaspoon cumin ground
- 1 teaspoon ground coriander
- 1/4 teaspoon kala namak aka Indian Sulfur Salt
- 1/4 teaspoon salt
- 1/2 teaspoon mango powder amchur) or use lime juice, dried
- 1 teaspoon paprika
- 1 teaspoon fenugreek leaves Kasoori Methi, dried
- 1 teaspoon all-purpose flour or cornstarch
- 3 tablespoons Non-Dairy yogurt
For the sauce:
- 1 teaspoon neutral cooking oil generic cooking oil
- 1/2 teaspoon cumin seeds
- 2 bay leaf
- 1 green chili I use serrano or Indian chilies. Use mild chilies for less heat, hot, finely chopped
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cardamom
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne powder or Indian red chili powder
- cinnamon a generous pinch
- nutmeg a generous pinch
- 1/2 teaspoon fenugreek leaves kasoori methi, dried
- 1/2 cup zucchini peeled and thinly sliced
- 1.5 cup tomato chopped
- 6 to 8 ounces tomato puree
- 1/4 cup Non-Dairy yogurt
- 1 teaspoon lemon juice
- 1/2 teaspoon salt
- 3/4 cup green bell pepper optional, sliced or cubed
- 1/4 teaspoon smoked paprika
- cilantro for garnish
- red pepper flakes for garnish
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 include onion and garlic, replace zucchini with 1/2 cup finely chopped onion and 3 cloves minced garlic, and add 1 teaspoon garlic paste to the tofu marinade.
- For a soy-free version, substitute tofu with chickpeas or vegetables like roasted cauliflower or sweet potatoes.
- Omit oil from the marinade for an oil-free option; dry-toasting spices and adding broth can replace oil in the sauce.
- To replicate smoky flavor commonly found in restaurant tikka masala, use a piece of heated charcoal with oil to smoke the dish briefly before serving.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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