Tantalizing Tikka Masala
6
servings15
minutes25
minutes471
kcal20
minutes1
hourOur plant-based Tikka Masala recipe keeps on making its way onto our dinner table every other week or so. It’s not difficult to prepare, super nutritious and simply yum! Even better, the kids love it just as much as the grown-ups. The original Tikka Masala recipe has its origin in India, even though the meal is mostly popular in the Western world these days – and some even claim it originated in Great Britain. However, with a little bit of research, the ingredients and cooking techniques for the dish clearly all originated from Indian cuisine. As you might have guessed, we have made some special modifications to the recipe to increase its disease-fighting potency, and of course, our Tikka Masala is 100% plant-based and does not contain chicken.
This recipe was prepared during Episode 2 of ‘Cook Live with Chrissy & Dr. Kristi’. Cook along with us next time and join us for one of our upcoming live episodes.
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Ingredients
- For the Tofu
2 16 oz blocks extra-firm tofu
2 tbsp olive oil
2 tbsp cornstarch
1/2 tsp salt
- For the Masala Sauce
1/4 cup vegetable broth
1 large yellow onion, diced
5 cloves garlic, minced
1 tbsp fresh grated ginger
1 tbsp garam masala
2 tsp ground cumin
2 tsp turmeric
2 tsp coriander
1/4 tsp cayenne pepper (add more for more heat)
1 can (15 oz) tomato sauce
1 can (14.5 oz) diced tomatoes with juices (or 2 tomatoes chopped)
1 can garbanzo beans, drained and rinsed
1 package (10 oz) frozen spinach (or 1 ½ pounds fresh)
2 cups chopped cauliflower florets
1 13 oz can reduced fat coconut milk
- Additional Serving Suggestions
Basmati rice, brown rice, or quinoa
Chopped cilantro
Sliced cherry tomatoes
Vegan naan
Instructions
- To Make the Tofu
- Press the tofu. Whether you use a tofu press or wrap it in paper towels, place between two pans or plates and stack heavy books on top, press the tofu for 20 minutes (you can skip this step if you get the super firm variety).
- Preheat the oven to 400 degrees F.
- Line a baking sheet with parchment paper.
- Slice the tofu into 6 slices, then rip each slice into medium-large pieces. You can also cut them into cubes, but ripping gives the tofu an unexpected chicken-ish texture.
- Add the tofu pieces to a large container with the olive oil, cornstarch and salt. Place the lid on the container and rotate it gently to coat the tofu.
- Arrange the tofu evenly on the pan, and bake for 25-30 minutes, until golden and crispy.
- Let’s Get Saucy
- While the tofu bakes, make the sauce. Add ¼ cup vegetable broth to a stockpot over medium-high heat. Sauté the onion for 3-4 minutes, then add the ginger and garlic and cook for 1 more minute. Add the spices, tomato sauce, diced tomatoes and coconut milk. Stir to mix it all together.
- Add the chickpeas, spinach, and cauliflower. Mix together and lower the heat to simmer for 10 minutes, stirring often.
- When the tofu is done, add it to the sauce, stir, and serve with the suggestions above.
Recipe Video
Notes
- Leftovers will keep well in the refrigerator for about 3-4 days. If you are creating a big batch, it freezes very well for up to 2 months.
- For further insight into our Tantalizing Tikka Masala, review the Nutrition facts below. The recipe makes a total of 6 servings. The values provided below are based on 1 serving.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories471
- % Daily Value*
- Total Fat19 g24.36%
- Saturated Fat6 g30%
- Trans Fat0 g
- Cholesterol0 mg0%
- Sodium810 mg35.22%
- Total Carbohydrate19 g6.91%
- Dietary Fiber10 g35.71%
- Total Sugars11 g
- Protein36 g72%
- Calcium123 mg9.46%
- Iron16 mg88.89%
- Potassium1467 mg31.21%
- Vitamin A420 mcg46.67%
- Vitamin C (Ascorbic Acid)88 mg97.78%
- All recipes from the Cancer-Kicking! Kitchen are always 100% plant-based and delicious. Check our Ingredient Spotlight feature to learn what makes each ingredient special, and use our Purity Scale to see just how healthy and plant-pure your recipe is.
