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Healthy Tofu Tikka Masala [Vegan]

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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.

Healthy Vegan Tofu Tikka Masala

This Recipe is :

High Protein


  • 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.





Rinku Bhattacharya is a creative Indian cooking teacher and writer, who began teaching Indian cooking almost a decade ago, to share the culture and home flavors of her native India.  Passionate about a conscious lifestyle and seasonal living, she shares her recipes and experiences are chronicled on her blog Spice Chronicles. This concept has translated to two cookbooks. The first is a part memoir, part narrative-style cookbook, "The Bengali Five Spice Chronicles," which was the winner of the 2013 Gourmand Awards for Best Indian Cuisine cookbook. In her second cookbook -- "Spices and Seasons, Simple, Sustainable Indian Flavors" -- Rinku offers recipes inspired by the local bounty of the Hudson Valley. The book also offers tips and ideas on creating a green kitchen and reducing your food footprint!



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18 comments on “Healthy Tofu Tikka Masala [Vegan]”

Click to add comment
JP Case
4 Years 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
4 Years Ago

Fermented soy is the only soy that's healthy!

Debrah Bucciero
4 Years Ago

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

Amanda Lynn Cadena
4 Years Ago

What about this Melissa Ann McDaniel

Jana Leland
4 Years 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
4 Years Ago

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

Cozinhar sem Lactose
4 Years Ago

Looks great!

4 Years 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
4 Years Ago

tofu has female hormones in it

05 Jul 2015

No it doesn\'t. Soybeans contain isoflavones (also called phytoestrogens). Although the name is similar they are not estrogens and have completely different effects on the body. Isoflavones are also found in sesame seeds, garlic, peanuts and other plant foods. But the scaremongers don\'t talk about those, maybe because they\'re not a threat to the dairy industry?

Yoli Miramontes
4 Years Ago

Can't wait to make this!!


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