Tofu Tikka Masala is a vegetarian adaptation of the classic Indian dish, featuring marinated and baked tofu cubes simmered in a rich, spiced tomato-based sauce. This recipe offers a flavorful and satisfying meal that’s both healthy and comforting.

FULL RECIPE:

Ingredients

For the Tofu Marinade:

1 block (14 ounces) extra-firm tofu
1/2 cup plain Greek yogurt
2 tablespoons lemon juice
2 cloves garlic, minced
1 tablespoon grated fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon garam masala
1/2 teaspoon ground turmeric
1/2 teaspoon cayenne pepper (adjust to taste)
Salt, to taste

For the Masala Sauce:

1 tablespoon coconut oil or ghee
1 large onion, finely chopped
3 cloves garlic, minced
1 tablespoon grated fresh ginger
1 tablespoon tomato paste
1 can (15 ounces) crushed tomatoes
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon garam masala
1/2 teaspoon ground turmeric
1/2 teaspoon paprika
1/2 teaspoon cayenne pepper (adjust to taste)
Salt and freshly ground black pepper, to taste
1/2 cup coconut milk or heavy cream
Fresh cilantro, chopped, for garnish

Directions

Press the Tofu: Remove tofu from packaging and drain. Place tofu on a couple of paper towels and find a heavy object to place on top of tofu; leave it there for 20 minutes to remove excess moisture.
Marinate the Tofu: Slice the tofu into bite-sized pieces. In a bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, ground coriander, garam masala, ground turmeric, cayenne pepper, and salt. Add the tofu pieces to the marinade, ensuring they are evenly coated. Cover and refrigerate for at least 1 hour.
Bake the Tofu: Preheat the oven to 425°F (220°C). Place the marinated tofu pieces on a baking tray lined with parchment paper. Bake for 25-30 minutes, turning halfway through, until the tofu is golden and slightly crispy.
Prepare the Masala Sauce: In a large skillet, heat the coconut oil or ghee over medium heat. Add the finely chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and grated ginger; cook for an additional 1-2 minutes until fragrant.
Add Spices and Tomato Paste: Stir in the tomato paste, ground cumin, ground coriander, garam masala, ground turmeric, paprika, and cayenne pepper. Cook for 1-2 minutes, allowing the spices to toast and the tomato paste to caramelize.
Add Crushed Tomatoes: Pour in the crushed tomatoes, stirring to combine. Season with salt and freshly ground black pepper to taste. Let the sauce simmer for 10-15 minutes, allowing the flavors to meld and the sauce to thicken.
Incorporate Baked Tofu: Add the baked tofu pieces to the sauce, gently stirring to coat them evenly. Let the mixture simmer for another 5 minutes to allow the tofu to absorb the flavors.
Finish with Cream: Stir in the coconut milk or heavy cream, adjusting the amount to achieve your desired level of creaminess. Cook for an additional 2-3 minutes until heated through.
Serve: Garnish with freshly chopped cilantro and serve hot over basmati rice or with naan bread.

Nutrition Facts

Calories: 180 kcal
Total Fat: 7.86 g
- Saturated Fat: 3.04 g
Cholesterol: 12.92 mg
Sodium: 173.88 mg
Total Carbohydrates: 10.7 g
- Dietary Fiber: 1.69 g
- Sugars: 3.66 g
Protein: 8.3 g
Vitamin A: 152.65 µg
Vitamin C: 5.09 mg
Calcium: 79.72 mg
Iron: 1.88 mg

Why You’ll Love This Recipe

One of the main reasons to love Tofu Tikka Masala is its perfect balance of bold flavors and creamy texture. The tofu is marinated in a mixture of yogurt, lemon juice, and spices, which allows it to absorb a deep and rich flavor before being baked or pan-fried to perfection. The sauce, made with crushed tomatoes, coconut milk or cream, and a blend of traditional Indian spices, is both vibrant and aromatic. When combined, the tofu and sauce create a dish that is hearty, warming, and deeply satisfying. This recipe is also highly versatile. It can be served with basmati rice, naan bread, or even quinoa for a healthier twist. The flavors of the dish continue to develop over time, making leftovers just as delicious, if not better, than the freshly cooked version.

Health Benefits of Tofu Tikka Masala

Tofu is a nutritional powerhouse that offers a wide range of health benefits. Made from soybeans, it is a great source of plant-based protein, making it an excellent choice for vegetarians and vegans. It contains all nine essential amino acids, making it a complete protein that supports muscle growth, repair, and overall health. Additionally, tofu is rich in calcium and iron, which are essential for maintaining strong bones and preventing anemia. The spices used in Tofu Tikka Masala also provide numerous health benefits. Turmeric, for example, contains curcumin, a powerful antioxidant and anti-inflammatory compound that has been linked to improved brain function, reduced risk of heart disease, and potential cancer-fighting properties. Cumin and coriander aid digestion and help reduce bloating, while garam masala adds warmth and depth to the dish while promoting overall gut health. Coconut milk, a key ingredient in the sauce, is another healthy component of this dish. It provides a rich and creamy texture while offering healthy fats that support brain function and heart health. Unlike traditional cream-based sauces, coconut milk offers a dairy-free alternative that enhances the overall nutritional value of the dish.

Cultural Significance and Adaptations

Indian cuisine is known for its rich, aromatic flavors and diverse range of vegetarian dishes. Tofu Tikka Masala is an adaptation of the traditional Chicken Tikka Masala, a dish that has gained international fame due to its bold and comforting flavors. While the original dish is believed to have been created in the United Kingdom by Indian chefs, its deep roots in Indian cooking techniques and spices make it a beloved meal worldwide. This vegetarian version has gained popularity among those looking for meat-free alternatives that still offer the same satisfying experience. It is not only enjoyed by vegetarians but also by individuals who want to reduce their meat consumption for health, environmental, or ethical reasons.

How to Serve Tofu Tikka Masala

This dish pairs wonderfully with a variety of side dishes that enhance its flavors and textures. The most common pairing is basmati rice, which helps balance the spiciness of the sauce while absorbing all the delicious flavors. A side of warm, buttery naan or roti is also a fantastic accompaniment, allowing you to scoop up the rich and creamy sauce. For a healthier twist, you can serve this dish with quinoa, cauliflower rice, or whole wheat chapati. Adding a side of cucumber raita, a cooling yogurt-based sauce, helps balance the spices and provides a refreshing contrast to the dish. A simple side salad with fresh greens, tomatoes, and a lemon dressing can also complement the richness of the Tikka Masala. This dish can be enjoyed year-round, whether as a cozy meal during the colder months or as a flavorful dinner to share with friends and family. It can be made in larger batches for gatherings, as it is a crowd-pleaser that caters to both vegetarians and meat-eaters alike.

Storing and Reheating Tips

Tofu Tikka Masala stores well, making it a great meal-prep option. It can be kept in an airtight container in the refrigerator for up to four days. When reheating, you may need to add a splash of water or coconut milk to loosen the sauce and restore its creamy consistency. This dish can also be frozen for up to three months. To freeze, let it cool completely before transferring it to a freezer-safe container. When ready to eat, thaw it overnight in the refrigerator and reheat it on the stovetop over low heat until warmed through.

Conclusion

Tofu Tikka Masala is a delicious, hearty, and nutritious dish that offers the bold flavors of traditional Indian cuisine in a vegetarian-friendly form. With its rich, spiced tomato sauce, tender marinated tofu, and creamy texture, this dish is a satisfying meal that appeals to a wide range of palates. It is an excellent option for those looking to incorporate more plant-based meals into their diet without sacrificing flavor or satisfaction. The versatility of this dish makes it easy to customize according to personal preferences and dietary needs. Whether served with rice, naan, or a fresh side salad, Tofu Tikka Masala is a meal that brings comfort and warmth with every bite. Its combination of spices, protein-rich tofu, and creamy sauce makes it a wholesome and nourishing choice for any occasion.

Pin4

4 Shares