Low Fat Tofu Tikka Masala
Indulge in the deliciously light and flavorful Low Fat Tofu Tikka Masala, a healthy twist on the traditional Indian favorite. This vegan recipe swaps heavy cream and dairy with non-dairy, low-fat options like coconut milk and yogurt to create a rich, creamy tomato-based sauce without the extra calories. Marinated chunks of protein-packed firm tofu are sautéed to golden perfection and simmered in a fragrant blend of garam masala, turmeric, cumin, and paprika for a balanced medley of spices. Ready in under an hour, this wholesome dish is perfect served over fluffy steamed rice or with warm whole-grain naan. Packed with bold flavor and vibrant colors, it's a guilt-free comfort food that will satisfy vegans, vegetarians, and food lovers alike!
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Recipe Information
Ingredients
- 400 grams Firm tofu
- 120 ml Non-dairy yogurt (unsweetened, low-fat)
- 1 tablespoon Ginger paste
- 1 tablespoon Garlic paste
- 2 teaspoons Garam masala
- 1 teaspoon Turmeric powder
- 1 teaspoon Paprika
- 1.5 teaspoons Ground cumin
- 400 grams Tomato puree
- 1 medium Onion (finely chopped)
- 200 ml Low-fat coconut milk
- 1 tablespoon Lemon juice
- 2 tablespoons Cilantro (fresh, chopped)
- 1 tablespoon Vegetable oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 150 ml Water
Instructions
Press the tofu for 20 minutes to remove excess moisture. Once pressed, cut it into bite-sized cubes.
In a large bowl, mix non-dairy yogurt, 1 teaspoon of garam masala, 0.5 teaspoon of turmeric, 0.5 teaspoon of paprika, ginger paste, garlic paste, lemon juice, and a pinch of salt. Add the tofu cubes to this marinade and gently toss to coat. Let it marinate for at least 15 minutes.
Heat 0.5 tablespoon of the vegetable oil in a non-stick skillet over medium heat. Add the marinated tofu and cook until browned on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 0.5 tablespoon of vegetable oil and sauté the chopped onion until golden and softened, about 5 minutes.
Stir in the remaining turmeric, paprika, ground cumin, and garam masala. Cook for 1 minute until the spices are fragrant.
Add the tomato puree, water, and salt. Simmer the sauce for 10 minutes, stirring occasionally.
Stir in the low-fat coconut milk and cooked tofu. Simmer for another 5 minutes, allowing the flavors to meld together.
Adjust the seasoning with additional salt and pepper to taste.
Garnish with chopped cilantro and serve hot with steamed rice or whole-grain naan.
Nutrition Facts
Calories |
874 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.1 g | 51% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3521 mg | 153% | |
| Total Carbohydrate | 90.9 g | 33% | |
| Dietary Fiber | 19.3 g | 69% | |
| Total Sugars | 31.8 g | ||
| Protein | 59.8 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 937 mg | 72% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 3240 mg | 69% | |
*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.
