Low Sodium Tofu Tikka Masala
Indulge in the rich and creamy flavors of Low Sodium Tofu Tikka Masala, a healthier twist on the classic Indian-inspired comfort dish. This recipe swaps the traditional high-sodium ingredients for nutritious alternatives like light coconut milk and salt-free crushed tomatoes, making it perfect for those following a low-sodium diet. Marinated in a spiced coconut yogurt blend, the extra-firm tofu is pan-seared to golden perfection before simmering in a fragrant tomato-based curry infused with aromatic spices like garam masala, turmeric, and smoked paprika. It's a perfect plant-based option that's packed with flavor and pairs beautifully with fluffy basmati rice or warm naan. Ready in under an hour, this satisfying dish is a must-try for health-conscious food lovers looking to enjoy a guilt-free, restaurant-quality meal at home.
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Recipe Information
Ingredients
- 16 oz Extra-firm tofu
- 0.5 cup Unsweetened plain coconut yogurt
- 2 tbsp Lemon juice
- 0.5 tsp Turmeric powder
- 1.5 tsp Ground cumin
- 1.5 tsp Ground coriander
- 1 tsp Smoked paprika
- 2 tsp Garam masala
- 1 tsp Ground ginger
- 2 tbsp Olive oil
- 1 medium Onion, chopped
- 3 cloves Garlic, minced
- 1 tsp Fresh ginger, grated
- 1 14 oz can Crushed tomatoes (no salt added)
- 1 cup Coconut milk (light)
- 2 tbsp Cilantro, chopped (optional, for garnish)
- 0.5 cup Low-sodium vegetable broth
- as desired Cooked basmati rice or naan (optional, for serving)
Instructions
Press the tofu for at least 15 minutes to remove excess water, then cut into 1-inch cubes.
In a medium bowl, whisk together the coconut yogurt, lemon juice, turmeric powder, 1 teaspoon of cumin, 1 teaspoon of ground coriander, and 1 teaspoon of smoked paprika. Add the tofu cubes and marinate in the refrigerator for at least 15 minutes, or up to an hour for more flavor.
Heat 1 tablespoon of olive oil in a large skillet or non-stick frying pan over medium heat. Add the marinated tofu cubes and cook for 3-4 minutes per side until golden brown. Remove from the skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the chopped onion and sauté for 4-5 minutes until softened.
Add the minced garlic, grated ginger, and remaining spices (1/2 teaspoon cumin, 1/2 teaspoon ground coriander, 1 teaspoon garam masala, and 1 teaspoon ground ginger) to the skillet. Stir for 1-2 minutes to release the aromas of the spices.
Stir in the crushed tomatoes and low-sodium vegetable broth. Simmer the mixture for 5-7 minutes, stirring occasionally.
Reduce the heat and stir in the coconut milk. Simmer for another 5 minutes until the sauce thickens slightly.
Return the cooked tofu to the skillet, stirring gently to coat the tofu in the sauce. Simmer for an additional 5 minutes to allow the flavors to meld.
Taste and adjust the seasoning if needed (avoiding additional salt if following a strict low-sodium diet).
Serve hot over cooked basmati rice or with naan, if desired. Garnish with chopped cilantro for a fresh finish.
Nutrition Facts
Calories |
1540 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.0 g | 112% | |
| Saturated Fat | 27.0 g | 135% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 273 mg | 12% | |
| Total Carbohydrate | 121.2 g | 44% | |
| Dietary Fiber | 25.1 g | 90% | |
| Total Sugars | 26.8 g | ||
| Protein | 86.1 g | 172% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3358 mg | 258% | |
| Iron | 25.3 mg | 141% | |
| Potassium | 2873 mg | 61% | |
*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.
