VEGAN TIKKA MASALA RECIPE (WITH TOFU AND CAULIFLOWER)
This vegan tikka masala recipe takes about 30 minutes to make, it's healthy and it's at least as delicious as the meatful version.
Provided by Mihaela
Categories dinner lunch Main Course
Time 35m
Number Of Ingredients 20
Steps:
- Preheat the oven to 400°F/200°C.
- In a small bowl, mix well all ingredients for the tikka masala seasoning.
- Cut the tofu into bite-sized cubes, add in half of the tikka masala seasoning mixture and drizzle with 1 Tbsp of olive oil. Mix until evenly coated. (If time allows, refrigerate for at least 1 hour).
- Place the marinated tofu into a baking pan, making sure you leave enough space between the pieces and bake for 15-20 minutes until it gets slightly dark brown on the edges.
- Heat the remaining oil in a large pot over medium heat, then sauté the onions, garlic, carrots, bell peppers, until tender, about 4-5 minutes.
- Add in the remaining spice mixture and cook for 30 seconds, just until they start to release their flavors, stirring constantly.
- Stir in water, tomato puree, coconut milk, mushrooms, cauliflower and potatoes.
- Place the lid on and lower the heat. Simmer for about 15 minutes, or until the veggies are fork tender and all flavors are blended.
- Stir in frozen peas, roasted tofu and season with salt and pepper, to your taste. Simmer for another 3-4 minutes, or until the sauce starts to thicken.
- Garnish with fresh cilantro!
Nutrition Facts : Calories 313 kcal, Carbohydrate 33 g, Protein 14 g, Fat 16 g, SaturatedFat 9 g, Sodium 467 mg, Fiber 8 g, Sugar 9 g, ServingSize 1 serving
SPICED CAULIFLOWER AND TOFU IN GREEN MASALA SAUCE - HARA MASALA GOBI TOFU
Spiced Cauliflower and Tofu in Green Masala Sauce. Baked Cauliflower and Tofu in green cilantro sauce. The sauce paste can be made ahead and stored. Vegan Gluten-free Nut-free Recipe. Can be soy-free with chickpea tofu or chickpeas or beans or other veggies
Provided by Vegan Richa
Categories Main
Time 50m
Number Of Ingredients 20
Steps:
- Preheat the oven to 425 degrees F / 220ºc. Chop the cauliflower and tofu and add to a bowl. Drizzle oil and mix and rub in. In a bowl, mix the starch, spices and salt and mix well. Sprinkle all over the cauliflower and tofu and toss. Sprinkle some more paprika over the cauliflower and tofu for additional color and toss to coat. (Add 1 tbsp nutritional yeast for cheesier flavor). Transfer to a parchment lined baking sheet. Bake for 25 minutes.
- Meanwhile. Blend all the ingredients under green sauce with few tablespoons of water until smooth.
- Heat oil in a skillet over medium heat. Add onion and pinch of salt and cook until translucent.
- Add spices, mix and cook for a minute. Pour the sauce from the blender jar into the skillet. Use a few more tbsp of water to rinse and get all the sauce from the jar and pour into the skillet. Add salt and sweetener. Bring to a boil. About 5 minutes. At this point you can store the sauce for use later (refrigerate for upto 3 days).
- Add the baked cauliflower and tofu to the sauce. Add salt and non dairy milk, toss well. Taste and adjust salt and heat. Cover and bring to a boil. Let it sit covered for another 2 minutes before serving. Garnish with pepper flakes and serve with vegan Naan, flatbread or rice.
Nutrition Facts : Calories 133 kcal, Carbohydrate 11 g, Protein 6 g, Fat 7 g, Sodium 376 mg, Fiber 2 g, Sugar 3 g, ServingSize 1 serving
CAULIFLOWER & TOFU CURRY
Cauliflower, garbanzo beans and tofu are subtle on their own, but together they make an awesome base for curry. We have this recipe weekly because one of us is always craving it. It's also a great dish if you're new to tofu. -Patrick McGilvray, Cincinnati, Ohio
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 6 servings.
Number Of Ingredients 15
Steps:
- In a 6-qt. stockpot, heat oil over medium-high heat. Add carrots and onion; cook and stir until onion is tender, 4-5 minutes. Stir in seasonings., Add cauliflower, tomatoes, tofu and broth; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Stir in garbanzo beans, coconut milk and peas; return to a boil. Reduce heat to medium; cook, uncovered, stirring occasionally, until slightly thickened and cauliflower is tender, 5-7 minutes., Serve with rice. Sprinkle with cilantro.
Nutrition Facts : Calories 338 calories, Fat 21g fat (13g saturated fat), Cholesterol 0 cholesterol, Sodium 528mg sodium, Carbohydrate 29g carbohydrate (9g sugars, Fiber 7g fiber), Protein 13g protein.
CAULIFLOWER TIKKA MASALA
I'm a vegetarian and I always find it challenging to find new recipes. This cauliflower tikka masala is my easy take on the original. It's made healthy by the use of an air fryer and pressure cooker. -Garima Arora, Charlotte, North Carolina
Provided by Taste of Home
Categories Dinner
Time 1h
Yield 4 servings.
Number Of Ingredients 24
Steps:
- Select saute setting on a 6-qt. electric pressure cooker. Adjust for medium heat; add oil. When oil is hot, cook and stir cauliflower, mustard, paprika, turmeric and garam masala until crisp-tender, 6-8 minutes. Remove and keep warm., For masala, add oil to pressure cooker. When hot, add onion, cashews, cardamom and cloves. Cook and stir until onion is tender, 4-5 minutes. Add tomatoes and 1/2 cup water. Press cancel. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 5 minutes. Let pressure release naturally for 5 minutes; quick-release any remaining pressure. Discard cardamom and cloves. Cool sauce slightly; transfer to a food processor. Process until smooth. Return to pressure cooker., Select saute setting and adjust for low heat. Add garlic and ginger; cook and stir 1 minute. Add milk, almond flour, fenugreek, maple syrup, salt, garam masala and cayenne; simmer, uncovered, until mixture is slightly thickened, 10-12 minutes, stirring occasionally. Press cancel. Stir in yogurt and cauliflower; heat through. Sprinkle with cilantro leaves.
Nutrition Facts : Calories 312 calories, Fat 22g fat (3g saturated fat), Cholesterol 3mg cholesterol, Sodium 573mg sodium, Carbohydrate 26g carbohydrate (13g sugars, Fiber 7g fiber), Protein 8g protein.
ROASTED CAULIFLOWER AND TOFU TIKKA MASALA
Steps:
- Set oven to 400° and lay cauliflower and tofu on a lined baking sheet.
- Drizzle cauliflower and tofu with olive oil and sprinkle with salt.
- Bake for 20 to 25 minutes. The tofu may need to be flipped half-way.
- Check tofu for desired consistency. If you prefer it more firm, you may bake for another 5 minutes.
- Meanwhile, in a bullet blender, blend 1/2 cup cashews with 1/2 cup water. You can pre-soak the cashews, but it is not necessary. Set this aside.
- In a blender or bullet blender, combine the onion, ginger, garlic and green chilies. Blend until it is a smooth puree.
- In a deep skillet or pot, add 1 tbsp butter (or more!) and 1-2 tbsp of a mild flavored oil such as sunflower.
- Add the whole spices to the oil: cardamom, clove, cinnamon, peppercorn. Turn the flame to high. The oil will become fragrant as it heats up.
- Once the oil is hot, add the onion, ginger-garlic mixture to the pot. Reduce the heat to med-high. Saute until the onion smell begins to go away.
- Add tomato puree, reduce to medium. (Note: Be very careful as this tends to sputter as it heats up. )
- Add 1 tsp red chili powder (optional for heat), and 1 tsp paprika or kashmiri chili powder (for color), 1/2 tsp garam masala, and 2 tsp maple syrup or a sweetener of choice.
- Cover and simmer for 5-10 minutes to reduce the tomato sauce and mellow its strong tomato flavor. Add water as needed so the dish does not burn on the bottom.
- Once the flavors come together and the pungent aroma mellows, reduce the flame and mix in the cashew cream. Feel free to reserve some for garnish.
- Fold in the tofu and cauliflower and sprinkle some kasuri methi on top.
- Garnish with cilantro and serve!
TOFU AND VEGETABLE TIKKA MASALA
Provided by Aarti Sequeira
Time 35m
Yield 4 servings
Number Of Ingredients 10
Steps:
- In a large bowl, mix 1 tablespoon canola oil, turmeric and paprika. Add tofu and toss gently to coat. Allow to marinate as you prep the rest of your vegetables.
- Bring a medium saucepan of water to a boil. Season with salt, and add cauliflower. Blanch, 2-3 minutes, or until cauliflower is crisp-tender. Drain and set aside.
- Warm a large nonstick skillet over medium-high heat. When the pan is hot, add the tofu, and cook until golden brown on at least one side. Remove from heat.
- Add 2 teaspoons oil to the pan. When shimmering, add red and green bell peppers. Saute a couple of minutes until slightly softened and blistered. Add kale, toss to coat with oil, and then cover. Cook 5 minutes until wilted slightly.
- Add cauliflower, tofu and jar of Tikka Masala Sauce. Stir to coat all the vegetables. Turn down pan to a simmer. Cover, and cook 10-15 minutes. Sprinkle with cilantro. Serve over rice.
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TOFU TIKKA MASALA – WELLPLATED.COM
From wellplated.com
4.2/5 (30)Total Time 45 minsCategory Main CourseCalories 236 per serving
- Prepare the tofu: Wrap 1 block of tofu in several layers of paper towels or a clean kitchen towel and gently press out as much water as possible. Change the towels and press again. Do not squeeze so hard that the tofu breaks apart or loses its shape, but do try to press out a good amount of the water. Repeat with the second block. Cut into 1 to 1 1/2-inch pieces. In a large bowl, stir together the yogurt, ginger, garlic, coriander, garam masala, cumin, salt, and water. Add the tofu pieces and stir gently until they are evenly coated. Let marinate at room temperature for 30 minutes or refrigerate for longer (up to overnight).
- When ready to bake, place the racks in the upper and lower thirds of your oven and preheat the oven to 400 degrees F. Line two rimmed baking sheets with parchment paper and lightly coat the paper with nonstick spray. Arrange the tofu pieces on the baking sheets in a single layer so that they are not touching one another (discard any extra marinade). Bake in the upper and lower thirds for 15 minutes, then remove the pans from the oven, flip the pieces over and return the pans to the oven, switching their positions on the upper and lower racks. Bake for 15 additional minutes, until tofu is deeply golden (see blog photos above). Set aside.
- While the tofu bakes, prepare the masala (sauce): Heat the coconut oil over medium low in a Dutch oven or similar sturdy, deep pot. Once hot, add the cauliflower, onion, ginger, garlic, salt, and black pepper. Cook, stirring occasionally, for 1 minute, then increase the heat to medium and continue cooking until the vegetables are tender and the onion is translucent, about 10 minutes. Do not let the onion brown—if it starts to turn brown, reduce the heat and continue cooking until soft. Add the tomato paste, garam masala, turmeric, and cayenne. Cook and stir constantly for 30 seconds, until very fragrant.
- Stir in the crushed tomatoes and broth. Bring to a boil. Reduce the heat to low and simmer, stirring occasionally and scraping the bottom of the pot with a wooden spoon or rubber spatula to prevent the sauce from sticking, until it is thickened slightly, about 15 minutes.
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