Tofu Tikka Masala | Nutrition Stripped
Eat Well Apr. 2. 2019

Tofu Tikka Masala

Apr. 2. 2019
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

This Tofu Tikka Masala recipe has been one of those staples recipes that I keep close at hand for when I want something that is incredibly complex tasting but shockingly easy to make.

As you may already know, we’re big fans of batch-cooking here at NS, making a big pot of something delicious that we can eat throughout the week, something healthy and filling for those busy days that you can just heat up and it’s good to go. Tofu Tikka Masala is definitely one of those dishes for us.

You have probably heard of the health benefits you find in turmeric, cumin, coriander and of course assorted vegetables, and you should be happy to learn that this recipe has all of the above, plus it leaves your home smelling amazing! Not to mention it tastes just as delicious at the end of the week as it did the first day you make it.

Plant-Based Protein Spotlight: Tofu

As mentioned before, this is definitely a frequent addition to our dinner table, partly due to the fact that we absolutely adore Indian cuisine, partly for the complex and incredible flavor profiles, and partly due to the versatility for plant-based protein substitutes.

I can say with absolutely no shame there was a period in my life that I ate at a particular Indian restaurant here in Nashville at least twice a week for at least a year. As you can imagine, that started to get a little pricy, so we figured it was time to try our best to make some of our favorite dishes at home.

Other than the fact that this dish is so tasty, our favorite thing about the recipe is how easy it is to make. In an hour or less you can have a meal that tastes as good as any restaurant and will serve you and your family for days on end. Also, if you really love it, or you have a big dinner party, you can simply double the ingredients in the recipe, and voila!

We typically like to serve our Tofu Tikka Marsala on steamed basmati rice, so as an added bonus I’ll share our super quick stove-top rice hack we use at home.

How To Make The Best Rice, Every time

  1. Just use 1 part rice, to 1 1/2 parts water. So if you’re cooking a cup of rice, just use 1 1/2 cups water.
  2. Rinse your rice and add it a medium saucepan with the water and a pinch of salt and pepper.
  3. Bring the water to a simmer, and then put a top on the pot and reduce to low heat.
  4. Cook rice for 8 minutes, or until rice is tender and absorbed all the water.
  5. Fluff with a fork and serve!


Plant-based Protein

Soy-containing foods such as tempeh, tofu, and edamame all offer a complete plant protein containing all amino acids.

It’s one of the strongest, most animal-like protein in terms of chemical makeup. Some research says that soy has a high concentration of BCAAs or branched-chain amino acids, which are beneficial to athletic performance (6). 

Often these soy-based sources of plant protein also carry fiber and healthy fats as well as the protein. Tempeh is the most nutritious out of this bunch, as it contains naturally-occurring healthy bacteria from the fermentation process.

However, read up about what you should know about soy before adding a ton of tempeh, tofu, or edamame to your diet.

Tofu Nutrition

Read more about the nutrition and health benefits of tofu, in this article here, plus learn how to make the best-cooked tofu.


Lycopene, a carotenoid, the most notable and highly studied antioxidant when it comes to tomatoes. The compounds in tomatoes, lycopene, in particular, have been linked to helping fight a variety of cancers (1), help improves circulation, decrease high blood pressure (2), reduce cholesterol (3), reduces cardiovascular risk (4), and reduction in metabolism syndrome (5).


The Recipe

Serves 6-8



2-pound extra firm tofu, lightly pressed with paper towels, and cut into 1-inch cubes

1, 28-ounce can crushed Roma tomatoes

½ cup almond milk

½ cup coconut milk

1 lime

1 large onion, finely chopped

3 tablespoons extra virgin olive oil, divided

5 cloves garlic, crushed

1 piece fresh ginger, about 1 inch, finely grated

1 serrano pepper, seeds removed and finely chopped

½ cup fresh cilantro, plus more for garnishing

1 tablespoon ground cumin

1 tablespoon ground coriander

½ tablespoon turmeric

1 tablespoon garam masala

Salt and pepper to taste


Step 1

In a large Dutch oven, heat 2 tablespoons olive oil over medium heat until shimmering. Add onions and cook until tender and translucent, about 10 minutes. Add garlic, ginger, serrano peppers, and spices and cook until fragrant, about 1 minute. Add crushed Roma tomatoes and cilantro and stir to combine.

Step 2

Transfer contents of Dutch oven into a Vitamix and puree until smooth, about 30 seconds. Pour contents of blender back into the pot and simmer for about 20 minutes. Add lime juice, and salt and pepper to taste

Step 3

Heat 1 tablespoon olive oil in a nonstick pan over medium heat, until shimmering. Add tofu and season lightly with salt and pepper. Cook tofu until golden brown on all sides.

Step 4

Add crispy tofu to contents in a Dutch oven, stir in coconut milk and almond milk until combined.

Step 5

Serve with steamed rice and topped with fresh cilantro and lime wedges. Enjoy!

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to a month in the freezer, or in the fridge for two weeks. Reheat upon serving.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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