Tofu Masala

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
14%
Tofu Masala
60 min.
3
321kcal

Suggestions

This tofu masala recipe is a delicious and flavorful dish that is perfect for a hearty vegetarian or vegan meal. The star of this dish is the tofu, which is a great source of plant-based protein and takes on the flavors of the masala spices beautifully. The garam masala, a blend of ground spices commonly used in Indian cuisine, adds a depth of flavor to the dish with its warm and aromatic notes.

The recipe also includes a mix of vegetables, such as bell peppers, onions, and tomatoes, which not only add color and texture but also boost the nutritional profile of the dish. This tofu masala is an excellent source of protein, providing over 20 grams per serving, and is rich in vitamins and minerals, including vitamin C, vitamin B6, manganese, and iron.

What makes this dish even more appealing is its versatility. It can be served as a main course for lunch or dinner and is perfect for those following a gluten-free or dairy-free diet. The recipe is easy to prepare and comes together in under an hour, making it a convenient option for a flavorful and nutritious meal.

Whether you're a fan of Indian cuisine or simply looking for a new way to incorporate tofu into your meals, this tofu masala recipe is definitely one to try. With its aromatic spices, hearty texture, and nutritious profile, it's sure to become a favorite in your recipe repertoire.

Ingredients

  • 15 ounce garbanzo beans drained canned
  • tablespoon canola oil 
  • tablespoons garam masala 
  • clove garlic minced
  •  bell pepper green chopped
  •  onion chopped
  • servings salt and pepper to taste
  • 14 ounce tofu firm cubed
  •  tomatoes chopped
  • cups water 

Equipment

    Nutrition Facts

    Calories321kcal
    Protein24.89%
    Fat37.79%
    Carbs37.32%

    Properties

    Glycemic Index
    53.44
    Glycemic Load
    6.88
    Inflammation Score
    -7
    Nutrition Score
    15.976956521739%

    Flavonoids

    Naringenin
    0.28mg
    Luteolin
    1.88mg
    Isorhamnetin
    1.84mg
    Kaempferol
    0.3mg
    Myricetin
    0.08mg
    Quercetin
    8.58mg

    Nutrients percent of daily need

    Calories:321.39kcal
    16.07%
    Fat:13.84g
    21.3%
    Saturated Fat:1.34g
    8.41%
    Carbohydrates:30.76g
    10.25%
    Net Carbohydrates:21.05g
    7.65%
    Sugar:3.99g
    4.44%
    Cholesterol:0mg
    0%
    Sodium:608.1mg
    26.44%
    Protein:20.52g
    41.03%
    Manganese:1.32mg
    65.96%
    Vitamin C:40.68mg
    49.3%
    Vitamin B6:0.85mg
    42.43%
    Fiber:9.71g
    38.82%
    Calcium:238.15mg
    23.81%
    Iron:3.67mg
    20.4%
    Copper:0.31mg
    15.5%
    Phosphorus:143.33mg
    14.33%
    Folate:52.55µg
    13.14%
    Magnesium:52.25mg
    13.06%
    Potassium:428.29mg
    12.24%
    Vitamin A:510.38IU
    10.21%
    Vitamin K:9.67µg
    9.21%
    Vitamin E:1.19mg
    7.95%
    Zinc:1.19mg
    7.93%
    Vitamin B1:0.1mg
    6.8%
    Vitamin B5:0.55mg
    5.51%
    Selenium:3.16µg
    4.52%
    Vitamin B3:0.67mg
    3.34%
    Vitamin B2:0.05mg
    3.01%
    Source:Allrecipes