High Protein Tofu Tikka Masala
Elevate your plant-based dining experience with this High Protein Tofu Tikka Masala, a flavorful twist on a beloved Indian classic. Packed with protein-rich extra-firm tofu marinated in a spiced vegan yogurt blend, this dish combines the smoky warmth of garam masala, cumin, and turmeric with a luscious tomato and coconut cream curry sauce. Perfectly balanced with subtle heat and tangy notes from fresh lemon juice and white vinegar, this tofu tikka masala is ideal for both weeknight dinners and special occasions. Serve it over fluffy brown basmati rice or pair it with soft vegan naan for a satisfying, nutrient-packed meal. Ready in just over an hour, this hearty recipe is dairy-free, gluten-free, and a crowd-pleaser for vegans and non-vegans alike!
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Recipe Information
Ingredients
- 400 grams Extra-firm tofu
- 120 ml Plain unsweetened vegan yogurt
- 2 tablespoons Fresh lemon juice
- 3 cloves Garlic cloves (minced)
- 1 tablespoon Ginger (grated)
- 2 teaspoons Ground cumin
- 2 teaspoons Ground coriander
- 1 teaspoon Smoked paprika
- 2 teaspoons Garam masala
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Olive oil
- 1 medium Sweet onion (finely chopped)
- 400 ml Tomato puree
- 100 ml Coconut cream
- 120 ml Vegetable broth
- 1 small Green chili (optional, finely chopped)
- 2 tablespoons Fresh cilantro (chopped, plus extra for garnish)
- 1 teaspoon Salt
- 1 teaspoon White vinegar
- 500 grams Cooked brown basmati rice or vegan naan (for serving)
Instructions
Press the tofu to remove excess moisture. Wrap the tofu in a clean towel, place a heavy object like a skillet on top, and let it sit for 20 minutes. Then, cut the tofu into bite-sized cubes.
In a large bowl, combine vegan yogurt, lemon juice, 1 teaspoon cumin, 1 teaspoon coriander, 0.5 teaspoon smoked paprika, 1 teaspoon garam masala, turmeric, minced garlic, and grated ginger. Mix well to form the marinade.
Gently toss the tofu cubes in the marinade, ensuring they are evenly coated. Cover and let the tofu marinate in the refrigerator for 30 minutes to 2 hours.
In a large skillet or Dutch oven, heat 1 tablespoon olive oil over medium heat. Add the marinated tofu and cook for 6-8 minutes, turning occasionally, until the cubes are lightly golden. Remove and set aside.
In the same skillet, add the remaining olive oil and sauté the finely chopped onion until soft and translucent, about 5-7 minutes.
Add the remaining cumin, coriander, and smoked paprika along with the garam masala and cook for 1-2 minutes until fragrant.
Stir in the tomato puree and cook for 5 minutes, allowing the sauce to thicken.
Add coconut cream, vegetable broth, and salt. Mix well, bringing the sauce to a gentle simmer.
If you prefer some heat, add the finely chopped green chili at this stage. Simmer the sauce for 10 minutes, stirring occasionally.
Add the cooked tofu to the sauce and gently toss to coat. Simmer for another 5-7 minutes to allow the flavors to meld.
Stir in the chopped cilantro and white vinegar, then remove from heat.
Serve hot over cooked brown basmati rice or with vegan naan, garnished with extra cilantro.
Nutrition Facts
Calories |
2160 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.3 g | 114% | |
| Saturated Fat | 27.1 g | 136% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2917 mg | 127% | |
| Total Carbohydrate | 265.7 g | 97% | |
| Dietary Fiber | 36.2 g | 129% | |
| Total Sugars | 89.9 g | ||
| Protein | 94.9 g | 190% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3137 mg | 241% | |
| Iron | 26.7 mg | 148% | |
| Potassium | 4088 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
