|Nutritional Guidelines (per serving)|
|Servings: 3 to 4|
|Amount per serving|
|% Daily Value*|
|Total Fat 14g||18%|
|Saturated Fat 4g||20%|
|Total Carbohydrate 13g||5%|
|Dietary Fiber 2g||9%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Try this vegan version of the classic and wildly popular British and Indian dish known as tikka masala that uses tofu in place of chicken or another meat protein. Many Hindus in India eat a vegetarian or lacto-vegetarian diet with recipes using grains such as rice and wheat, legumes, green vegetables, and soy products. This dish adds plenty of aromatic and flavorful spices with these grains, and your home will be filled with a tantalizing aroma. Taking less than an hour to make, you will be going back for seconds when you sit down to enjoy this meal.
As with most Indian recipes, there are quite a few spices that go into the perfect recipe. Turmeric, garam masala, chili powder, cumin, and paprika will have your taste buds enjoying this dish. If you don't have one or two of them on hand, you can still make it and have a good result. More important than the spices is to make sure your tofu is well pressed. For an even more flavorful dish, you also can freeze the tofu, thaw it, and then gently press it again.
Serve your tikka masala with steamed rice or naan (a popular Indian flatbread) for a complete meal.
- 1 (14-ounce) package firm or extra-firm tofu (well pressed)
- For the Tofu Marinade:
- 4 ounces soy yogurt (vanilla, plain, or lemon flavor)
- 1 tablespoon oil
- 1 tablespoon lemon juice
- 1/2 teaspoon turmeric
- 1/2 teaspoon garam masala
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt
- For the Vegan Tikka Sauce:
- 1 tablespoon olive oil (or another neutral oil like safflower, canola, or peanut oil)
- 1 (14-ounce) can crushed tomatoes (do not drain)
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- 4 ounces soy yogurt
- Garnish: fresh cilantro (chopped)
- Optional: steamed rice or naan (for serving)
Note: While there are multiple steps to this recipe, this masala dish is broken down into workable categories to help you better plan for preparation and cooking.
Prepare the Tofu and Marinade
Gather the ingredients.
Cut the pressed tofu into bite-sized cubes and arrange them in a wide shallow pan in a single layer. Set aside while making the marinade.
In a small bowl, whisk together 4 ounces of soy yogurt with the oil, lemon juice, turmeric, garam masala, chili powder, and salt until well blended.
Cover the pieces of tofu with the marinade. (You also can place the marinade and the tofu cubes in a plastic zip-top bag and very gently shake it to make sure the tofu is covered with marinade on all sides.) Allow the tofu to marinate for at least 1 hour in the refrigerator. Preheat oven to 350 F.
Bake the tofu in preheated oven for about 30 minutes, turning once or twice.
Make the Tikka Sauce
Heat 1 tablespoon of oil in a large skillet or sauté pan. Add tomatoes, cumin, paprika, the 4 ounces of soy yogurt for the tikka sauce, and if you have any extra marinade from the tofu, you also can add that to the sauce mixture. Heat until the sauce is well combined and slightly thickened, about 8 minutes.
Add the tofu, stirring just until heated through and the tofu is well coated in tikka masala sauce. Serve over steamed rice or naan, if desired.
- Pan-frying also will work if you're short on time, but it is highly recommended to try baking the cubed tofu for maximum flavor. They will come out of the oven absolutely delicious, and you might be tempted to eat them all up then and there, but try to resist and finish making the rest of this recipe.