Welcome Green Monsters! We're your online guide to making conscious choices that help people, animals and the planet.
Recipe Monster

Healthy Vegan Tofu Tikka Masala

The deep flavors of the base are coaxed to gentle flavorful sweetness and then married with a hint of spice and mellowed with the richness of a touch of cream, coconut cream that is.

The cubed tofu is simmered in this sauce for about 15 minutes and voila, you have a dish that is elegant, healthy and quite luscious to eat. I have played around with this recipe to get it to its current vegan state and if you like the creamy flavors of a tikka masala sauce, you should give this healthier version a try. I have a couple of variations of this very attractive and flavorful sauce, I tend to make one for pasta as well.

Tofu in a Roasted Red Pepper and Coconut Sauce

This Recipe is :

Dairy FreeHealthyVegan


  • 2 roasted bell peppers, cut into large pieces
  • 3 tomatoes, chopped
  • 4 pods garlic
  • 1/4 cup olive oil
  • 1 teaspoon cumin seeds
  • 1 large white onion, diced
  • 1 large tablespoon ginger, finely chopped
  • 1 teaspoon tandoori masala
  • 1 cup coconut milk
  • Salt to taste
  • 2 cups cubed, extra firm tofu
  • 1 tablespoon dried fenugreek
  • 2 tablespoons chopped cilantro


  1. Place the peppers, tomatoes and garlic in a large casserole. Drizzle with all but 2 tablespoons of the oil. Turn on the oven to 375 degrees and roast for about 20 minutes.
  2. In the meantime heat the remaining oil for about 1 minute and add in the cumin seeds and wait until they sizzle, add in the onion and saute for 6 to 7 minutes, stirring occasionally.
  3. Add in the ginger and the tandoori masala.
  4. Cool slightly, place the onions in the blender with the roasted vegetables and the coconut milk and blend into a smooth pureed.
  5. Place back in a pot and add in the salt, tofu and the fenugreek.
  6. Simmer on medium low heat for 10 minutes.
  7. Garnish with the cilantro and serve.





Browse through recent recipes below:

These ‘Meaty’ Vegan Main Dishes Will Make Your Superbowl Party Take The Title

These "Meaty" Vegan Main Dishes Will Make Your Superbowl Party Take The Title

Game Day Kidney Bean and Tofu Burger [Vegan, Gluten-Free]

Game Day Kidney Bean and Tofu Burger [Vegan, Gluten-Free]

Sriracha Tempeh Sliders With Ranch Dressing [Vegan]

Sriracha Tempeh Sliders With Vegan Ranch Dressing [Vegan]

Don’t Care About the Super Bowl? Try These Delicious and Healthy Bowls Instead!

Don't Care About the Super Bowl? Try These Delicious and Healthy Bowls Instead!

Disclosure: One Green Planet accepts advertising, sponsorship, affiliate links and other forms of compensation, which may or may not influence the advertising content, topics or articles written on this site. Click here for more information.

18 comments on “Healthy Vegan Tofu Tikka Masala”

Sign on with:
Click to add comment
JP Case
11 Months Ago

Tried this recipe last night and it's great! I did make some tiny modifications: 2.5 cups of tofu (instead of 2) plus a bit of lal mirch. OGP strikes again!

James Nason
11 Months Ago

Fermented soy is the only soy that's healthy!

Debrah Bucciero
11 Months Ago

I actually just bought a bunch of summer sauces to try with tofu. Now I know it can work!

Amanda Lynn Cadena
11 Months Ago

What about this Melissa Ann McDaniel

Jana Leland
11 Months Ago

OKAY, NOW, OGP! i always read the comments--then i start digging for 'the truth'--but, this all has to stop--if soy is bad for you--then why are there so many healthy japanese? if soy is gmo'd, then why are we showing it? if it needs to only be eaten fermented--then we all need to know this RIGHT UP FRONT! I CAN'T STAND THE BACK AND FORTH OF IT ALL, ANYMORE!

Claudia Nicora Pinheiro
27 Jul 2014

THe important thing is to stop eat animals, who cares if the tofu is GMO or not?

KimChi's Zen
11 Months Ago

Ummm..I'm not big on tofu but this looks like a Kimchee spiced batch of tofu. Yum!

Cozinhar sem Lactose
11 Months Ago

Looks great!

11 Months Ago

I've read a lot about tofu good and bad. seems the "truth" is funded by the dairy industry (research and you will see for your self). reality is that vegetable based phyto estrogen(forgive the spelling) is not only in tofu but in most legumes and many studies have proven that it is cancerous in proteins that are not plant based. do not eat tofu unless it its certified organically grown. not "organic" it has to say "organically grown".

Jenna Anne
11 Months Ago

tofu has female hormones in it

Yoli Miramontes
11 Months Ago

Can't wait to make this!!


Subscribe to our Newsletter

Follow us on

Do Not Show This Again


Submit to OneGreenPlanet

Terms & Conditions ×