Vegan Tikka Masala

Vegan tikka masala leaps over two hurdles: dairy and meat. Tikka masala is typically a chicken dish, but in this version from Registered Dietitian Ashley Koff, tofu is used to make it vegetarian. For the dairy, everyday dairy-free alternatives are used and the cheese is skipped. Trust me, it really isn’t needed with all of these delicious spices!

Special Diet Notes: Vegan Tikka Masala

This recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, vegan, plant-based, and vegetarian.

If you’re concerned about soy for general health reasons, consider sourcing non-GMO organic tofu made with whole soy (not isolated soy proteins). Wildwood Foods offers a great line-up of organic, sprouted, whole soy tofu products.

Tofu Tikka Masala

 

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Prep time

15 mins

Cook time

10 mins

Total time

25 mins

 

Author: Ashley Koff

Serves: 4 servings

Ingredients

• 5 teaspoons lemon juice
• 1 teaspoon ginger, grated
• 2 garlic cloves, crushed
• 1 gram jalapeno chile, chopped
• 3 tablespoon cilantro, chopped and divided
• 1 teaspoon chili powder
• Salt to taste
• ½ pound organic sprouted firm or extra-firm tofu
• 2 tablespoons vegetable oil or other neutral-tasting oil
• ½ medium onion, chopped in 1-inch long thin slices
• ¼ teaspoon turmeric
• 3 to 4 tablespoons plain or unsweetened dairy-free yogurt
• 1 cup plain unsweetened soymilk or coconut milk beverage
• Chopped cilantro, for garnish

Instructions

1. In a bowl, mix the lemon juice, ginger, garlic, jalapeno, half of the cilantro, and chili powder. Season to taste with salt, and stir in the tofu until well-coated. Let marinate for 1 hour.
2. Heat the oil in a pan over medium heat and stir in the onions. Cook for 3 to 5 minutes, or until translucent.
3. Slowly add the turmeric, yogurt, milk alternative and remaining cilantro to the pain. Stir and cook for a few minutes until sauce thickens.
4. Add the tofu mixture into sauce and cook for 5 minutes on medium heat. Adjust seasoning to taste.
5. Garnish with fresh cilantro and serve immediately with dairy-free Indian Naan bread or heated rice.

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