Name: Tofu Tikka Masala
Total time: 45 min
Cuisine: Indian
Ingredients: 2 tablespoons canola oil; 1 large onion, chopped fine; 1 serrano chile, stemmed, seeded, and minced; 1 teaspoon table salt; 4 garlic cloves, minced; 1 tablespoon minced fresh ginger; 1 tablespoon garam masala; ½ teaspoon ground turmeric; ¼ teaspoon cayenne pepper; 1 tablespoon sugar; 1 tablespoon tomato paste; 1 (28-ounce) can no-salt-added crushed tomatoes; 28 ounces extra-firm tofu, cut into ¾-inch pieces; ½ cup 2 percent plain Greek yogurt; 1 cup chopped fresh cilantro, divided; 2 cups cooked brown rice

Why This Recipe Works

Tikka masala is one of the most popular preparations at Indian restaurants in America. With this vegetarian version, you can make it at home anytime you’re craving it, without worrying about whether or not it fits into your eating plan. Rest assured, this tikka masala, made with protein-dense tofu, Greek yogurt in the sauce, and fiber-rich brown rice, will help you hit your goals. Our spice mixture of garam masala, turmeric, and cayenne pepper packs a burst of flavor that’s then simmered with onion, serrano chile, tomatoes, and tofu for 20 minutes, resulting in a richly spiced sauce. Adding yogurt at the end of the cooking time turns the tomatoey sauce desirably creamy. This healthy at-home option is a fantastic version of the take-out classic.

Before You Begin

You can use white rice instead of brown. Serve with warmed whole-wheat naan or pita, if you like.

Instructions

Heat 2 tablespoons canola oil in Dutch oven over medium heat until shimmering. Add 1 finely chopped large onion; 1 seeded and minced serrano; and 1 teaspoon table salt and cook until onion is softened and lightly browned, 6 to 8 minutes. Add 4 minced garlic cloves, 1 tablespoon minced fresh ginger, 1 tablespoon garam masala, ½ teaspoon turmeric, and ¼ teaspoon cayenne and cook until fragrant, about 1 minute. Stir in 1 tablespoon sugar and 1 tablespoon tomato paste and cook until tomato paste begins to brown, about 1 minute. Stir in 1 can no-salt-added crushed tomatoes and 28 ounces extra-firm tofu, cut into ¾-inch pieces and bring to simmer. Reduce heat to medium-low, partially cover, and cook until flavors meld and sauce has thickened slightly, 15 to 20 minutes.

Off heat, whisk ½ cup sauce into ½ cup 2 percent plain Greek yogurt in bowl. Stir yogurt mixture and ½ cup cilantro into remaining sauce and season with salt and pepper to taste. Serve with 2 cups cooked brown rice, sprinkling individual portions with remaining ½ cup cilantro.