Tofu Tikka Masala

Gluten Free
Dairy Free
Popular
Health score
2%
Tofu Tikka Masala
25 min.
4
144kcal

Suggestions


If you're looking for a delicious and satisfying meal that's both gluten-free and dairy-free, look no further than this Tofu Tikka Masala! This vibrant dish combines the rich flavors of traditional Indian cuisine with the wholesome goodness of tofu, making it a fan-favorite among those seeking a plant-based option. With just 25 minutes of preparation time, you'll have a delightful dish that's perfect for a weeknight dinner or a gathering with friends.

The magic begins with marinated tofu, absorbing a remarkable blend of spices and aromatics like ginger, garlic, and jalapeno, ensuring every bite is packed with flavor. The creamy, luscious sauce—with its mix of turmeric, chili, and dairy-free yogurt—elevates the dish to a whole new level. Served with fragrant rice or dairy-free Indian Naan bread, this Tofu Tikka Masala is a wonderful way to bring a taste of India to your kitchen, all while keeping it healthy and nutritious.

At only 144 calories per serving, you can enjoy this flavorful side dish guilt-free! Additionally, it's versatile enough to be paired with a variety of sides or enjoyed on its own as a hearty meal. Whether you're a long-time vegetarian, vegan, or simply exploring new culinary territories, this Tofu Tikka Masala is sure to please your palate and impress your guests.

Ingredients

  • teaspoon chili powder 
  • servings cilantro leaves chopped (for garnish)
  • 0.5 pound extra-firm tofu organic firm
  • tablespoons dairy-free yogurt plain unsweetened
  •  garlic cloves crushed
  • teaspoon ginger grated
  • gram jalapeño chile chopped
  • teaspoons juice of lemon 
  • cup milk alternative plain unsweetened organic (such as Wildwood )
  • 0.5 medium onion chopped thin
  • servings salt to taste
  • 0.3 teaspoon turmeric powder 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan

Directions

  1. In a bowl, mix the lemon juice, ginger, garlic, jalapeno, half of the cilantro, and chili powder. Season to taste with salt, and stir in the tofu until well-coated.
  2. Let marinate for 1 hour.
  3. Heat the oil in a pan over medium heat and stir in the onions. Cook for 3 to 5 minutes, or until translucent.Slowly add the turmeric powder, yogurt, milk alternative and remaining cilantro to the pain. Stir and cook for a few minutes until sauce thickens.
  4. Add the tofu mixture into sauce and cook for 5 minutes on medium heat. Adjust seasoning to taste.
  5. Garnish with fresh cilantro and serve immediately with dairy-free Indian Naan bread or heated rice.

Nutrition Facts

Calories144kcal
Protein20.32%
Fat64.99%
Carbs14.69%

Properties

Glycemic Index
47.35
Glycemic Load
0.68
Inflammation Score
-8
Nutrition Score
5.5578261795251%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
0.9mg
Naringenin
0.09mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.03mg
Quercetin
2.91mg

Nutrients percent of daily need

Calories:144.31kcal
7.22%
Fat:10.62g
16.34%
Saturated Fat:1.5g
9.35%
Carbohydrates:5.4g
1.8%
Net Carbohydrates:4.09g
1.49%
Sugar:1.52g
1.69%
Cholesterol:0mg
0%
Sodium:233.39mg
10.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.47g
14.95%
Calcium:170.38mg
17.04%
Vitamin B12:0.8µg
13.26%
Vitamin K:13.49µg
12.85%
Vitamin B2:0.16mg
9.41%
Vitamin B1:0.11mg
7.54%
Vitamin E:1.06mg
7.07%
Iron:1.22mg
6.78%
Vitamin A:328.44IU
6.57%
Vitamin C:5.1mg
6.18%
Vitamin D:0.86µg
5.76%
Vitamin B6:0.11mg
5.43%
Fiber:1.31g
5.23%
Copper:0.08mg
4.09%
Potassium:137.45mg
3.93%
Magnesium:13.11mg
3.28%
Manganese:0.06mg
3.21%
Vitamin B3:0.58mg
2.88%
Phosphorus:28.34mg
2.83%
Folate:7.88µg
1.97%