Tofu Tikka Masala

Tofu is traditionally used a lot in East Asian and Southeast Asian dishes. It can be soft, firm or extra firm. It has 76 calories; <5g fat; and 8g protein per 100g.

Try this recipe:


1 x 480g block of firm tofu

2tsp turmeric

3Tbs garam masala

2Tbs red chilli powder (optional)

3Tbs cornstarch

2Tbs soybean oil

1 large onion, sliced

1Tbs ginger, minced

2 x 410g can diced tomatoes

½ cup frozen peas

Salt to taste

1 ½ cup soymilk


  • Remove tofu from package, drain, press wrap it with paper towels, place a heavy can/plate on top and let it stand for half an hour)
  • Heat 1Tbs oil in a non-stick pan: add onion, ginger and garlic. Stir often til onion starts to brown (4-6min), and add 1tsp turmeric, 1Tbs garam masala, and 1Tbs red chilli powder. Cook for 1-2minutes, and then add canned tomatoes.
  • Stir everything together, and cook 5-8minutes.add frozen peas, and simmer for 1-2minutes.The mixture becomes thick once cooked. At this point remove from the heat, and once cooled down, puree it, and set aside.
  • Discard the water from the tofu and cut into cubes. Toss in remaining spices and cornstarch to coat tofu pieces evenly.
  • Heat another pan with 1Tbs oil. Pan fry tofu 2-3 minutes on each side until it is evenly browned on all sides.
  • Simmer the tomato puree over low heat and slowly transfer the pan fried tofu into the skillet until heated through.
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