The idea of making a healthy and vegan version that resembles the original is something I have always wanted to try and I feel, after a few attempts, that I am there!

Tofu Tikka Masala [Vegan, Gluten-Free]







  • 17.6-ounces firm tofu drained and pressed (for at least 15 minutes) and cut into bite-size pieces
  • 2 cups brown rice (dry weight)
  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 7-ounces button mushrooms, diced
  • 4 cloves garlic, chopped
  • 14-ounces can tomatoes (or 4 or 5 fresh tomatoes)
  • 1/2 cup natural cashews (soaked overnight or boiled for 10 minutes if you do not have a high-speed blender)
  • 1/2 cup coconut milk (or go with coconut cream if you really want creaminess)
  • 1 cup vegetable stock
  • 1 green chili, roughly chopped
  • 2-inch piece ginger, peeled and roughly chopped
  • Handful spinach leaves
  • Small batch coriander, chopped
  • 2 teaspoons garam masala
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1/2 – 1 teaspoon chili powder (depending on taste/strength!)
  • Salt and pepper
  • Optional: 1 lemon quartered and a handful of dried sultanas


  1. Bring a large pan of water to a boil.
  2. Preheat your oven to 450°F.
  3. Lay the drained and pressed tofu pieces on a baking paper lined tray and bake for 20 minutes, turning halfway.
  4. Meanwhile, put a casserole dish/large saute pan over a medium heat.
  5. After about 5 minutes, put the rice in the boiling water and lower the heat to a simmer. Simmer for 30 minutes (or according to package instructions).
  6. Add the oil to the pan.
  7. Whilst the rice is cooking, add the onions, mushrooms and garlic to your pan and give everything a good stir. Cook for about 8-10 minutes.
  8. As you do this, add the tomatoes, cashews, coconut milk, green chili and ginger to a blender and blend until everything has completely liquidized.
  9. Add the spices to the vegetables and cook for a further 3 or 4 minutes, stirring really well. Add a tablespoon of water (or less) if things are too dry.
  10. Add the tofu, sauce from the blender and water/stock to the pan. Cook to thicken and make sure you stir regularly.
  11. 5 minutes before you are ready to serve, stir in the spinach leaves and then 2 minutes later, the coriander. Season with salt and pepper and add the sultanas, if using.
  12. Divide the rice into 4 bowls and spoon over the sauce. Serve with some lemon wedges to squeeze over.
  13. Get it into ya!!

Nutritional Information

Per Serving: Calories: 464 | Carbs: 48 g | Fat: 23 g | Protein: 20 g | Sodium: 341 mg | Sugar: 8 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.