Batch cook · One session, many meals

Tofu Tikka Masala

Name: Tofu Tikka Masala
Prep time: 40 min
Cook time: 30 min
Total time: 1 h 10 min
Ingredients: 2 blocks (14 oz) Extra-firm tofu; ¾ cup high-protein soy yogurt; 1 tbsp garam masala and smoked paprika; 1 tbsp lemon juice; 3 tbsp olive oil; 2 onions, diced; 6 cloves garlic, minced; 2 tbsp fresh ginger, grated; 1 tbsp + 2 tsp garam masala, cumin, turmeric, chili; 1 can (28 oz) crushed tomatoes; 1 can light coconut milk; 2 cans chickpeas, drained and rinsed; 2 ½ cups basmati rice, cooked to serve

Yogurt-marinated tofu roasts until charred, then simmers in a velvety tomato and coconut sauce fragrant with garam masala. The recipe makes enough for the whole week, and it only gets better as it sits.

Hands-on: 40 min
Hands-off: 30 min
Total: 1 hr 10
Dishes: 3

25gprotein580cal79gcarbs19gfatper serving · $2.23

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Skill Meal-prep friendlyoven · stove · air-fryer

Ingredients

Servings

Your protein

Extra-firm tofu

2 blocks (14 oz) · as written

25 g protein · 580 cal

per serving

Use two, like half tofu and half chickpeas, or finish a package and make up the rest.

Prep: Press 10 minutes (or buy super-firm and skip it). Tear into bite-size pieces for more crispy edges.

How to cook tofu perfectlyMasterclass →

Marinade

Choose yogurt

Sauce

To serve

Method

1
Cook the 2.5 cups basmati rice according to the package directions.
2
Heat the oven to 450°F. Cube the tofu and toss with the yogurt, spices, lemon and a big pinch of salt.
3
Roast the tofu on a lined pan until charred at the edges.
4
Meanwhile, cook the onion in the oil in a big pot until golden, then add the garlic, ginger and spices for 1 minute.
5
Add the tomatoes, coconut milk and chickpeas and simmer until thick and velvety.
6
Stir in the tofu, season with salt and serve over basmati rice.

Storage

Keeps 5 days in the fridge and 3 months in the freezer. Freeze the sauce with the tofu, rice separately.

Good to know

Soy-free? Use seitan and coconut yogurt. Roast the seitan for 15 minutes instead of 25.

Nutrition

per serving

Calories: 580
Protein: 25g
Carbs: 79g
Fat: 19g
Fiber: 10g
Sodium: 360mg

Contains soyGluten-freePeanut-free

Calculated from ingredient reference data. Brand labels vary.

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