Low Sodium Tofu Tikka Masala

Dive into the comforting flavors of this Low Sodium Tofu Tikka Masala, a healthy twist on the classic Indian-inspired dish. Perfect for those watching their sodium intake, this recipe swaps traditional high-sodium ingredients for clever alternatives like no-salt-added crushed tomatoes and light coconut milk, while still delivering a rich and aromatic flavor profile. Marinated tofu takes center stage, infused with warm spices like garam masala, turmeric, and smoked paprika, then simmered in a creamy, spiced tomato-coconut sauce. With just 20 minutes of prep time and an array of heart-healthy ingredients, this plant-based meal is as nutritious as it is satisfying. Serve it over fluffy basmati rice or with fluffy naan for a cozy, low-sodium dinner that doesn’t skimp on taste.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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
• 0 as desired Cooked basmati rice or naan (optional, for serving)

Directions

Step 1

Press the tofu for at least 15 minutes to remove excess water, then cut into 1-inch cubes.

Step 2

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.

Step 3

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.

Step 4

In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the chopped onion and sauté for 4-5 minutes until softened.

Step 5

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.

Step 6

Stir in the crushed tomatoes and low-sodium vegetable broth. Simmer the mixture for 5-7 minutes, stirring occasionally.

Step 7

Reduce the heat and stir in the coconut milk. Simmer for another 5 minutes until the sauce thickens slightly.

Step 8

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.

Step 9

Taste and adjust the seasoning if needed (avoiding additional salt if following a strict low-sodium diet).

Step 10

Serve hot over cooked basmati rice or with naan, if desired. Garnish with chopped cilantro for a fresh finish.

Nutrition Facts

Serving size	(1670.7g)

Amount per serving	% Daily Value*
Calories	1540.5

Total Fat 87.0g	0%
Saturated Fat 27.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 272.8mg	0%
Total Carbohydrate 121.2g	0%
Dietary Fiber 25.1g	0%
Total Sugars 26.8g
Protein 86.1g	0%

Vitamin D 0IU	0%
Calcium 3358.2mg	0%
Iron 25.3mg	0%
Potassium 2872.8mg	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: 48.6%

Protein: 21.4%

Carbs: 30.1%