Tofu Tikka Masala

Yield -6+

Author Lean on Protein & Eat the Rainbow

Print

With ImageWithout Image

Tofu Tikka Masala

A flavorful and popular Indian classic curry meal that is ready in just 40 minutes!

Ingredients

• 1 block 14-16 ounce firm tofu, drained and cubed
• 1 medium onion, diced
• 6 cloves garlic, minced
• 3 Tablespoons fresh ginger, minced
• 1-2 cups any seasonal vegetables (bell peppers, broccoli, eggplant, carrots, etc)
• 1 Tablespoon olive oil
• 1 Tablespoon + 1 teaspoon curry powder
• 1 teaspoon cumin
• ¼ teaspoon cinnamon
• 1 28-ounce can crushed or diced tomatoes
• 1 15-ounce can coconut milk (regular or light)
• 1 teaspoon salt

Instructions

1. Drain the packing water from the tofu package. Place the tofu on layered paper towels or dish towels to further drain. Let sit for 5 to 10 minutes while you prepare other ingredients. Then dice the tofu into small cubes.
2. Prep the vegetables: Dice the onion. Mince the garlic and ginger (cut into tiny pieces). Cut any seasonal vegetables you are using into chunks.
3. Add 1 Tablespoon olive oil to a medium saucepan or large skillet over medium heat.
4. Add the onions and cook until soft, about 4-5 minutes.
5. In the pan with the onions, turn the heat down and add the garlic and ginger. Cook until they begin to brown but not burn, about 1 - 2 minutes.
6. Add the tofu and chopped vegetables. Stir and cook for another 3-5 minutes, depending on size and type of vegetable.
7. Turn heat down to low and add the curry powder, cumin, and cinnamon. Let cook for 2 minutes, stirring frequently.
8. Open the can of crushed or diced tomatoes and the can of coconut milk. Add the tomatoes and their juices and the coconut milk to the saucepan.
9. Bring to a boil, then lower to a simmer. Let the mixture cook and thicken for a few minutes, stirring occasionally.
10. Taste and finish with salt, as needed.

Notes

Variations to Try

• Try with cubed chicken instead of tofu
• Add any vegetables for color and nutrients.
• You can vary the amount of sauce by using more or less tomatoes, and more or less coconut milk. Or add 1 cup plain yogurt to the sauce instead of the coconut milk. Experiment – you can’t really go wrong!
• Serve over cooked brown rice.

Something to Chew On

• What is curry?
• What is tofu made from?
• Why is it important to drain the tofu before cooking?

Nutritional information is approximate guide only, calculated using an online nutrition calculator. The facts are based on one pancake using one tbsp of mixture. Yields about 12 -15 pancakes.

Eat the Rainbow, Lean on Protein, bell peppers, broccoli, eggplant, carrots