High Protein Tofu Tikka Masala

Transform your dinner routine with this High Protein Tofu Tikka Masala, a plant-based twist on a beloved Indian classic. Made with perfectly marinated and golden-seared extra-firm tofu, this dish is packed with rich spices like cumin, coriander, garam masala, and smoked paprika, creating an aromatic and flavorful experience. A velvety tomato and coconut cream sauce envelopes the tofu, offering a comforting depth of flavor, while fresh cilantro and a hint of lemon juice add a zesty, refreshing finish. Not only is this recipe vegan, but it’s also high in protein and perfect for satisfying, wholesome meals. Serve it over fluffy brown basmati rice or pair it with warm vegan naan for the ultimate indulgence. Ideal for busy weeknights or impressive dinner gatherings, this tofu tikka masala is a crowd-pleaser you’ll make again and again.

Nutriscore Rating: 76/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

In the same skillet, add the remaining olive oil and sauté the finely chopped onion until soft and translucent, about 5-7 minutes.

Step 6

Add the remaining cumin, coriander, and smoked paprika along with the garam masala and cook for 1-2 minutes until fragrant.

Step 7

Stir in the tomato puree and cook for 5 minutes, allowing the sauce to thicken.

Step 8

Add coconut cream, vegetable broth, and salt. Mix well, bringing the sauce to a gentle simmer.

Step 9

If you prefer some heat, add the finely chopped green chili at this stage. Simmer the sauce for 10 minutes, stirring occasionally.

Step 10

Add the cooked tofu to the sauce and gently toss to coat. Simmer for another 5-7 minutes to allow the flavors to meld.

Step 11

Stir in the chopped cilantro and white vinegar, then remove from heat.

Step 12

Serve hot over cooked brown basmati rice or with vegan naan, garnished with extra cilantro.

Nutrition Facts

Serving size	(1931.8g)

Amount per serving	% Daily Value*
Calories	2160.5

Total Fat 89.3g	0%
Saturated Fat 27.1g	0%
Polyunsaturated Fat 3.2g
Cholesterol 0mg	0%
Sodium 2917.4mg	0%
Total Carbohydrate 265.7g	0%
Dietary Fiber 36.2g	0%
Total Sugars 89.9g
Protein 94.9g	0%

Vitamin D 0IU	0%
Calcium 3137.2mg	0%
Iron 26.7mg	0%
Potassium 4087.8mg	0%

*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.

Source of Calories

Fat: 35.8%

Protein: 16.9%

Carbs: 47.3%